CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Foam Roller (Lower Back, Hips, Hamstings)
Banded or Partner Assisted Hamstring Stretches
2x
10 KBS
10 Scapula Depressions (1s hold)
5 Box Jumps
W/PVC Review Power Clean and Shoulder to Overhead
Weightlifting
Deadlift (5-4-3-2-1 @ 60-70-80-90-100+% of 1 RM)
Warm up to 60% then start. Try for a PR on last rep if you feel it.
Immediately after each round, complete 5 box jumps to 24-30/20-24″ box.
Metcon
Metcon (Time)
3 Rounds for Time:
10 Power Cleans (135/75)
10 Shoulder to Overhead (135/75)
Rx+= (155/95)
Rx55+= (95/65)
Scaled = (95/65)
Shoulder to Overhead can be strict, push press or push jerk
Cash Out
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
30 Flutter Kicks (R+L=1)
20 Sit-ups
10 V-ups or Lemon Squeezers
