CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
2x:
10 reverse hypers
10 banded good mornings
8 Kettlebell swings
Burgener Warm Up
(Review SN Grip DL, SN Pull, SN High Pull)
*Coach note: Move quickly thru Burgener so can teach
DL (to knees) SN Pull, SN High Pull
Weightlifting
Min 1-5 EMOM
Snatch Deadlift (knees), Snatch Pull, Snatch High pull (80% SN)
Min 7,9,11,13,15 Snatch x 2 (add weight each set) (start at 45-50% add small finish around 65-75%)
(new folks work on a squat clean from 7-15)
Metcon
Metcon (AMRAP – Reps)
3 Rounds
In 2 min
Run 200
as many squat cleans as possible (185/105)
Rest 2 min
