CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m
Bandy Shoulders
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Snatch (New 1RM)
Metcon
Metcon (Time)
3 rounds for time
Run 400
15 Dumb bell thrusters (45/25)
10 Pull ups
