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Tuesday, December 19th, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Roll Shoulders/Back/Piriformis

2x with empty bar

5 Clean Deadlift (head up, vertical torso)

5 Hang Power Cleans

5 Push Press

5 Push Jerk (land in squat stance with arm lockout at same time)

5 Split Jerk

5 Press from Split

Burgener for Clean

Weightlifting

EMOM 12

Clean

Complete 1 clean EMOM for a total of 12

Begin at 40-50% of 1 RM and add weight with each successful lift. Score is heaviest weight completed.

Clean (12X1 Starting at 40-50%)

Begin at 40-50% of 1 RM and add weight with each successful lift. Score is heaviest weight completed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2 Hand Stand Pushups

10 Power Cleans (135/75)

50m Shuttle Sprint (50m each way)

Rx+= (155/95)

Rx55+ and Scaled= (95/65)

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