CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
Mobility- Roll legs and back, then partner assisted t-spine stretch
2x:
5 Box jumps
5 Evil wheel roll outs
5 ninja roll ups
5 Empty Bar thruster
Front Rack /Overhead mobility stretch
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
Olympic Lifting Total (Total Weight)
