Monday November 27, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

run 200m

2 Sets of:

15 Russian Swings (squeeze glutes at top)

X-Band Walk x 5 steps backward/5 forward

5 ea Glute Hip Bridge Single Leg (1 ct at top)

Then,

“Burgener Warm-up w. a pvc”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Weightlifting

1a: Power Snatch (4 x (2 Pwr Snatch + 2 Overhead Squat))

1b: Overhead Squat (4 x (2 Power snatch + 2 Overhead Squat))

2: Sumo Deadlift (3 x 8 As heavy as possible)

3: Front Rack Lunge (3 x 8 ea)

Can use a KB/DB for goblet walking lunge instead

Metcon

Metcon (Time)

3 Rounds for time:

100m Farmers carry (50/35)

15 Goblet Squats (53, 44)

12 Pull ups

Rx+ (70/53 for squats, CTB Pull ups)