CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Roll Shoulders/Back/Legs
Banded Shoulder Stretches
1X
10 KBS
Bear Crawl 10m
10 Wall Balls
Reverse Bear Crawl
1x w/ Empty Bar (rep as needed)
Hang Muscle Cleans
Hang Power Cleans
Squat Cleans
Split-Jerks
Metcon
Game Changer Challenge 16.1 (AMRAP – Reps)
AMRAP 10
Run 200m
7 Thrusters (75/45)
14 Sit ups
*scaled m= 45#, w=2 x 10# dumbbell
Run = 2 reps
23 reps/round
Weightlifting
Clean and Jerk (50%/2+1, 60%/2+1, (65%/2+1)x4)
Make these split-jerks. Complete one set of 2 squat cleans plus 1 split-jerk @ 50 and 60%, then complete 4 sets at 65%. Focus is form at light to moderate weight.