CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Roll back, hips, legs + pigeon pose
2X
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
10 Banded Good mornings
Clean- Burgener
Weightlifting
Back Squat (Speed squats 5 x 3 @85%, every 90s.)
Down deliberately, up fast,. There should be no pause on the way up.
Clean (squat cleans: work up to a moderate double)
double- touch and go
moderate- good form, fast movement, no misses..at least 10# heavier than you plan to use in the WOD.
Metcon
Adrenaline (AMRAP – Reps)
AMRAP 8 Min – ascending reps
2 Burpee box jumps (24/20)
2 Squat cleans (135/95)
4 Burpee box jumps
4 Squat cleans
6 Burpee Box Jumps
6 Squat Cleans
continue adding 2 burpee box jumps and 2 squat cleans each round
Score = total reps completed
Scaling:
55+ (95/65)
