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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, December 13th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Foam Roller (Lower Back, Hips, Hamstings)

Banded or Partner Assisted Hamstring Stretches

2x

10 KBS

10 Scapula Depressions (1s hold)

5 Box Jumps

W/PVC Review Power Clean and Shoulder to Overhead

Weightlifting

Deadlift (5-4-3-2-1 @ 60-70-80-90-100+% of 1 RM)

Warm up to 60% then start. Try for a PR on last rep if you feel it.

Immediately after each round, complete 5 box jumps to 24-30/20-24″ box.

Metcon

Metcon (Time)

3 Rounds for Time:

10 Power Cleans (135/75)

10 Shoulder to Overhead (135/75)

Rx+= (155/95)

Rx55+= (95/65)

Scaled = (95/65)
Shoulder to Overhead can be strict, push press or push jerk

Cash Out

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

30 Flutter Kicks (R+L=1)

20 Sit-ups

10 V-ups or Lemon Squeezers

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