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WOD – Friday. August 17, 2018

CrossFit PTC – WOD

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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.

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