WOD – Tuesday, February 13, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3-5 Min Jump Rope + DU Practice

1x

30s HS Hold

Bear Crawl

Reverse Bear Crawl

10 Strict Pull-ups

Roll Shoulder/Back (Lacrosse Ball)

With Empty Bar or PVC

1x

10 Hang Power Clean

10 Strict Press

10 Push Press

10 Push Jerk

Weightlifting

Push Jerk (Work up to a heavy 2 reps)

Beginners work on power clean and STOH.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

10 Hang Power Cleans (95/65)

200m Run

15 Burpee Over the Bar

200m Run

10 Shoulder to Overhead (95/65)

200m Run

15 Burpee Over the Bar

Rx+ = (135/95); Rx55+ & Scale = (75/45)

Run doesn’t count for reps.