CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Roll T-spine/Hang man stretch
1x:
10 banded good mornings
8 Kettlebell swings
10 Ninja Roll ups
Burgener Warm Up
(Review SN Grip DL, SN Pull, SN High Pull)
*Coach note: Move quickly thru Burgener so can teach
DL (to knees) SN Pull, SN High Pull
Weightlifting
15 minutes:
Min 1-5 EMOM::
1x – Snatch DL (to knees), Snatch pull, Snatch High pull (use 105% of Snatch)
Min 7-15 EOMOM. (Every other minute starting at 7
Snatch x 2 (add weight each set) start at 45-50%
Snatch Grip Deadlift (1x 5)
Snatch Pull (1×5)
Snatch High Pulls (1 x 5)
From the ground, finish elbows high and outside
Metcon
Metcon (3 Rounds for reps)
3 Rounds
In 2 min
Run 200
As many wall balls as possible.
Rest 2 min
