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WOD May 24, 2017

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)

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