Thursday June 16, 2016

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 750 + 20 GHD sit ups

Then:

Med ball Partner throws

Overhead, chest pass, thruster/wall ball throw

over the back, side to side, 10 each sit up

Then:

Burgener /rehearse clean sequence

Weightlifting

14 mim EOMOM -ie 7 rounds

A :Clean (Clean, FS, FS) add weight each time

Front Squat (for reference)

(note: If you miss (2x) then go back 2 lifts in wt)

Clean (Clean, FS, FS (as heavy as possible- no miss) )

Start around 50% add wt

Metcon

Metcon (Time)

30-20-10

Row Calories

Front rack walking lunge (95/65) – steps

Pull up

rx+ (135, CTB)