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
