WOD – Tuesday, February 20, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

Roll Shouders + Hips with Lacrosse Ball

Banded Shoulder Stretches

1x

10 KBS

10 Dislocates w/PVC

10 Overhead Squats w/PVC

Burgener for Snatch w/PVC

With Empty Bar

10 Hang Power Snatch

10 Power Snatch

10 Hang Squat Snatch

10 Squat Snatch

Weightlifting

EMOM 12

Min 1 = Power Snatch + Hang Squat Snatch + OHS

Min 2 = 5 HSPU

Work up to heaviest weight for the day

HSPU Sub = 10 Shoulder Taps at 45 Degrees on Wall

Power Snatch + Hang Squat Snatch + OHS (6X1 @ AHAP)

Work up to the heaviest weight possible with form.

Metcon

Metcon (Time)

For Time Complete:

Row 1000

4 Rounds of:

15 Alternating DB Snatch (35/20)

30 Double Unders (60 Singles/20 DU Attempts)

Then Row 1000

Rx+= (50/35)

Mobility

Cool down mobility, coaches choice