CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll Legs/Back 5 min
Row 500
Then
5 Goblet squats
15 Kettle Bell swings
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
EMOM 12
A: Calorie Row
Row for calories 10/7
B: Barbell Thrusters
B: 5 Barbell Thrusters (@ 60%)
Metcon
Clean Annie (Time)
50 Double Unders
135 Pound Squat Clean x 10 (w-85#)
40 Double Unders
135 Pound Squat Clean x 8
30 Double Unders
135 Pound Squat Clean x 6
20 Double Unders
135 Pound Squat Clean x 4
10 Double Unders
135 Pound Squat Clean x2