CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll shoulders/Back/Piriformis
Burgener for Clean & Jerk w/PVC
2x with empty bar
5 Clean Deadlift (head up, verticle torso)
5 Hang Muscle Cleans (no knee rebend, snap elbows through)
5 Push Press
5 Push Jerk (land in squat stance with arm lockout at same time)
5 Split Jerk
Weightlifting
EMOM 10
Min 1 = 3 Clean Pulls @ 85% of 1 RM C&J
Min 2 = 1 Clean + Jerk @ 85% of 1 RM
Target squat cleans; beginners power clean from hang. Clean pulls start from floor and finish with shrug with minimum arm bend at top.
Clean Pull (5X3 @ 85% of Clean and Jerk)
Clean and Jerk (5X1 @ 85% of !RM)
Metcon
Metcon (Time)
For time:
800m Run
30 G2OH (95/65)
800m Run
Rx+ = (135/95)
Rx55+= (75/55)
Scale/Beginners = (75/45)
Cash Out
Metcon (No Measure)
Accessory Core Work:
3 Rounds of:
30s R-Side Plank
Rest 15s
30s L-Side Plank
Rest 15s
