CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
1x thru
A: Row 500m
B: Lacrosse Ball back/shoulder smash
C: Couch Stretch
D: Hang Man
E: Dislocates/Overhead squats with pvc/bar
conga line style…When a finishes they move to B, b->c…
start in any location
Then
Burgener warm up and practice pause below knee.
Weightlifting
Snatch Pull
Snatch Pull, Snatch -Pause below knees for both
2(1+1)/45, 2(1+1)/55, 2(1+1)/60, 1(1+1)/65,70,75
Snatch
Metcon
Metcon (Time)
For Time
18-15-12-9-6-3
Reps of:
Toes to bar
Alternating Front Rack reverse lunge (75,45)
(ie R + L = 2)
