CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
200m with dumbbells- alternate between waiters, farmers and front rack ~ 40m
Bandy Shoulders
2x
10 KB swings
5 KB push press each side
10 Goblet Squats with KB
4 Turkish Get ups (2 ea side)
Weightlifting
Push Press (3 RM)
Then: Drop set ME 80%, 70%, 60% tdys 3rm
Use a partner to help change weights. Do ME at 80% rack bar and have
partner drop weight to 70%, ME and repeat at 60%.
Partner goes after and you change weights. Score is total reps.
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
