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)
