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WOD- Friday September 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

2X w/ PVC

10 Dislocates

10 Halo’s

10 Wall Washers

10 Good Mornings

Burgerner Warmup

Weightlifting

Power Snatch (Floor) + Hang Power Snatch (top of knee)

5X1 @ 65% of Snatch 1 RM

Warm-up to 65% of 1 RM snatch then perform 5 sets of 1 Rep where each rep = Power Snatch + Hang Power Snatch

Focus is technique

Power Snatch (5 x 1 @ 65%)

Power Snatch + Hang Power Snatch

5X1 @ 65% of 1RM

1 Rep = PS + HPS

Hang Power Snatch (5 x 1@ 65%)

Power Snatch + Hang Power Snatch

5X1 @ 65% of 1RM

1 Rep = PS + HPS

Snatch (Use for %)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP*

10 Push Press (95/65)

15 Sit-ups

10 Box Jumps (24/20)

*Complete 2 burpees EMOM starting at 0 minute

Rx+= (115/75) + Box Jump (30/24)

Rx Master and Scale = (75/55)

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