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WOD – Friday, February 23, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3 Minutes of Fish Game on Rower

Mobilize Front Rack (Banded Stretches)

1x

Bear Crawl

Spiderman Crawl

Crab Walk

Inch Worm

Burgener for Clean & Jerk w/PVC

10 Hang Power Clean

10 Power Clean

10 Hang Squat Clean

10 Power Jerk

Weightlifting

E2MOM 12

Power Clean + Hang Squat Clean + Jerk

Complete 1 rep of the complex every 2 minutes for 12 minutes adding weight each successful set.

Score is heaviest weight used; no bar drop before completing complex

Power Clean + Hang Squat Clean + Power Jerk (6X1 @ AHAP)

Metcon

Metcon (4 Rounds for reps)

Partner WOD

4 Min Max Burpees Over the Bar

Rest 1 Min

4 Min Max Clean & Jerk (135/95#)

Rest 1 Min

4 Min Max Wall Balls (20/14)*

Rest 1 Min

4 Min Max Calorie Row

Rx 55+ & Scale = (95/65); WB (14/10)

Partner WB NOT allowed

One partner working at a time. Partition work as even as possible. Total team reps.

Mobility

Cool down mobility, coaches choice.

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