CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll legs
2x
5 Ninja Roll ups
5 Push ups
5 Thrusters
Burgener Warm Up
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
3-Position Clean (12 min EMOM)
Power, Above Knee, Floor
As Heavy As Possible x 2
Start light and add weight
Metcon
Metcon (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 7 min
7 – Squat Clean 95/65
7 – Over the bar burpee
