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Wednesday July 22, 2015

CrossFit PTC – WOD

(No Measure)

Run 400

Hamstrings with bands/Shoulders

2x

8 Empty Bar Thrusters

8 Hip extensions (Ham raise if you can)

8 Good morning

Burgener Warm Up (Snatch)

Hang Power Snatch (3/50%,3/60%,3(65%), 2/70%, 2/70%)

Use % of Snatch – see below

1 Min rest btwn sets

Behind The Neck Jerk (3/50%,3/60%,3(65%), 2/70%, 2/70%)

Use % of Jerk

Snatch (use this for % for HPSn)

Split Jerk (Use this for % for BNJ)

Spider Annie (Time)

50 Double Unders

5 Wall climbs

40 Double unders

4 Wall climbs

30 Double under

3 Wall climbs

20 Double under

2 Wall Climbs

10 Double unders

1 Wall Climb

Chest must touch the wall on the wall climbs

 

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