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Monday November 13, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

2x w/Empty Bar

5 Deadlifts

10 Lateral Bar Hops

5 Front Squats

10 Burpees

5 Power Cleans

5 Front Squats

Burgener for Clean

Weightlifting

Power Clean ( Power Clean + Squat Clean (70-75%/1+1) X 4)

– Beginner: Power Clean + Front Squat

– Base off of 1 RM Clean

Clean (PC + C (1+1)x4 (70-75%))

Metcon

Times 3 (3 Rounds for reps)

AMRAP 5:

3 Squat Cleans (95, 65)

6 Lateral Over-the Bar Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (95, 65)

6 Lateral Over-the Bar Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Over-the Bar Burpees

Rx+ = (135, 85)

Rx Masters & Scaled (75, 55)

Beginners:

10 Goblet Squats in Place of Squat Cleans (53, 35)

10 Deadlifts in Place of Power Cleans (135, 95)

Regular Burpees

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