CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
100 Singles/50 DUs
Roll Legs, Back/Piriformis + Couch/Pigeon
2x
2 Wall Climbs
5 Pull-ups
5 Broad Jumps (land in squat)
Weightlifting
Front Squat (3X10 @ 55-60% of 1RM)
For all reps, do not open hips at top (don’t stand all the way up)
Keep hips knees slightly bent to prevent rest
This will keep pressure on quads
Metcon
Metcon (6 Rounds for reps)
2 Cycles of:
In 3 minutes complete:
400m Run
Max Reps Thrusters (95/65)
Rest 1 min
In 3 minutes complete:
400m Run
Max Reps DUs
Rest 1 min
In 3 minutes complete:
400m Run
Max Reps Pull-ups
Rest 3 min
Rx+ = Thrusters (135/85); CTB Pull-ups
Rx55+= Thrusters (75/45)
Note: If your average mile run is 10 minutes or more, reduce the run to 300m for each round.
After each run, athletes will have the remaining time to complete AMRAP of thrusters, DUs or pull-ups. Complete two cycles resting 3 minutes before starting the 2nd cycle. Score is total reps.
