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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

October 24, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

200m with dumbbells- alternate between waiters, farmers and front rack ~ 40m

Bandy Shoulders

2x

10 KB swings

5 KB push press each side

10 Goblet Squats with KB

4 Turkish Get ups (2 ea side)

Weightlifting

Push Press (3 RM)

Then: Drop set ME 80%, 70%, 60% tdys 3rm

Use a partner to help change weights. Do ME at 80% rack bar and have

partner drop weight to 70%, ME and repeat at 60%.

Partner goes after and you change weights. Score is total reps.

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Push Press (Drop set 80%, 70%, 60%- put in total reps)

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