WOD – Friday, February 16, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 200

Roll Shoulders/Back/Legs

Banded Shoulder Stretches

1X

10 KBS

Bear Crawl 10m

10 Wall Balls

Reverse Bear Crawl

1x w/ Empty Bar (rep as needed)

Hang Muscle Cleans

Hang Power Cleans

Squat Cleans

Split-Jerks

Metcon

Game Changer Challenge 16.1 (AMRAP – Reps)

AMRAP 10

Run 200m

7 Thrusters (75/45)

14 Sit ups

*scaled m= 45#, w=2 x 10# dumbbell

Run = 2 reps

23 reps/round

Weightlifting

Clean and Jerk (50%/2+1, 60%/2+1, (65%/2+1)x4)

Make these split-jerks. Complete one set of 2 squat cleans plus 1 split-jerk @ 50 and 60%, then complete 4 sets at 65%. Focus is form at light to moderate weight.