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WOD March 9, 2017

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

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