Friday March, 1 2013

CrossFit PTC

Happy Sequestration Day!

Warm-Up / Skills

Sled pull 40m front, 40m backwards
sled push 20m, pull 20m Front
Shoulders using lacrosse ball
2x
5 push ups
10 push ups
15 squats

Strength

Exercise: Bench Press/lbs
Reps: 1
Comment: (5-5-3-2-1-1)
Looking for a max/pr on either of the last two singles
Beginners skip bench and work burgner to power snatch
int/adv- Start warming up on Pwr snatch when done bench

Metcon

12-9-6-3 reps for time of:
Power snatch 95/65
Burpee

Result Type: Time
Male Rx: 95 lbs
Female Rx: 65 lbs