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WOD – Friday, March 30, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 400

Mobility for Clean (Coaches Choice)

2x

10 Wall Balls

10 KBS

10 Single Arm KB RDLs (5 each side)

https://www.youtube.com/watch?v=gDtJ3nZ_grg

Burgener for Clean and Jerk w PVC

Weightlifting

E2MOM 12

2- Position Squat Clean (Hip, Mid-Knee) + Jerk

Focus is on technique, add weight as technique allows.

Every two minutes, complete a squat clean from the hang and mid-knee, then complete the jerk (split or power)

Squat Clean and Jerk (Hang + Mid-Knee + Jerk @ AHAP with technique)

Metcon

Bear Claw (Time)

800m Run

5 Bear Complex (95/65)

600m Run

5 Bear Complex

400m Run

5 Bear Complex

200m Run

5 Bear Complex

*Must be touch and go. If you put the bar down you must perform 5 burpees

1 Rep Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press

Rx+= (135/85)

Rx55+ & Scaled = (75/55)

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