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Wednesday November 29, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 250

With a barbell + foam roller + light band

2 rounds of:

6 Bent over rows

6 Push Press

6 Barbell Curls

25 Band pull aparts

10 Foam Roller passes on each lat

10 Thoracic rotations

3 way banded shoulder + Lat (30s each)

Weightlifting

9 min EMOM

Floor Press (9 x 3 @60% of last weeks 3rm)

– Pause for a 1 count on each rep.

– Change Grip every 3 sets ie. close, medium, wide, close

– Take 3-4 sets to build to work weight.

– Beginner: 6 x 4, using one moderate weight for all 5 “work-sets” (slightly heavier than last week)

Metcon

CP (Time)

For time:

30 Curtis Ps (115,75)

1 Power Clean + 1 Front Rack Forward Lunge (each leg) + 1 Push press

Rx+ 135, 95

55+: (95, 65)

L1: (75, 55)

*Beginner Option

3 RFT:

10 Deadlifts (95, 65)

20 Walking Lunges

30 Single Unders

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