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Thursday, December 28, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 1000 or Run 800

Roll Shoulders with lacrosse ball

2x

5 Knees to Elbow

10 DB Cleans (5R/5L)

10 DB Snatch (5R/5L)

10 KBS

Metcon

Metcon (Time)

For time complete in order:

5 Rounds

1 Rope Climb (2 progressions)

8 Pushups

15 Air Squats

4 Rounds

8 DB Clean (35/20)

15 KBS (53/35)

3 Rounds

15 Box Jumps (24/20)

10 Alternating DB Snatch (35/20)

2 Rounds

20 OH Prison Lunges (45/25)

30 ABMAT Situps

1 Round

40 Burpees

Rx+= DB (50/35); KB (70/44)

DB Power clean ok
At 3-2-1 go, athletes will first complete 5 rounds of rope climb, floor press and squats, then immediately move to 4 rounds of cleans and KBS, then immediately to 3 rounds….etc. The wod ends with 40 burpees.

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