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WOD- Friday August 4, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Jump n rope warm up

Bandy shoulders/Dislocates

1x

2 wall climbs

Ring support 45s

10 pull ups

Work on Split Jerk mechanics

Weightlifting

EMOM for 10 min

Do 2 x Split Jerk – Form/speed work

Split Jerk (Start at 55% and add as able)

Stay below 80% unless moving fast and well.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

5 Toes to bar

10 Push up

15 Dumbell Goblet Squat (40/25)
rx + 50/35

55+ 30/20

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