CrossFit PTC – WOD
Weightlifting
Clean Complex = Clean Pull + Clean High Pull + Clean
Clean (5X1 @ 70-75% of 1 RM Clean)
1 rep of clean complex = clean pull + clean high pull + clean. Warm-up to 70-75% of 1 RM clean and complete sets of the complex.
https://www.catalystathletics.com/exercise/98/Clean-Pull/
https://www.catalystathletics.com/exercise/100/Clean-High-Pull/
Metcon
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
* Run in two heats so that althletes can partner up and use for counting and loading
CrossFit Open 14.3 – Masters and Scaled (AMRAP – Reps)
Complete as many reps as possible in 8 minutes of:
95/65-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135/95-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185/115-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225/135-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275/155-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315/185-lb. deadlifts, 35 reps
15 box jumps, 20-inch
If you are a master’s athlete and you perform as written, click Rx.
