WOD – Thursday, March 15, 2018

CrossFit PTC – WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Minutes of Variable Rowing

Mobilize Front Rack (Banded Stretches)

Burgener for Clean & Jerk w/PVC

Rep as needed

Hang Power Clean

Power Clean

Hang Squat Clean

Split Jerk

Review Complex

Weightlifting

Clean & Jerk Complex (Work up to a heavy 2 reps of the complex)

Squat Clean + Hang Power Clean + Split Jerk
Add weight as technique allows

Metcon

Pull Your Weight (AMRAP – Rounds and Reps)

AMRAP 18 – Partner WOD

30 DB Snatches (50/35)

15 Deadlifts (225/155)

5 Rope Climbs (2:1 Progressions)

Rx 55+= (35/20); (185;115)

Rx+= (255/185)

Team reps. One partner working at a time. Partition reps as needed.