CrossFit PTC – WOD
(No Measure)
Run 400m
Dynamic Warm Up
Burgener – Review clean
Practice Jerk (split jerk)
Clean and Jerk (Clean/Clean/Jerk-55,65,70,75,75,80)
Speed/Form Priority
on 55/65 hold squat for count of 3 before coming up, hold receiving position on jerk for count of 3 before recover.
Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
