CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500m
2X
10m Forward Banded Walks + 5 Squats
10m Reverse Banded Walks + 5 Squats
10m Lateral Banded Walks L + 5 Squats
10m Lateral Banded Walks R + 5 Squats
10 Banded Good mornings
Burgener
Weightlifting
5 x Thru the complex: Clean the weight (full squat), then Front Squat (x2), then Jerk
Clean (5 x Clean, Front Squat, Front Squat , Jerk )
65, 70, 75, 80,82.5% of Clean and Jerk
Front Squat (5x Clean, FS, FS, Jk – 65,70,75,80,82.5%)
Split Jerk
Clean and Jerk (For Ref %)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Min
15 KB Swings
15 Wall ball shots
10 Single arm Kb Push presses
* 5+5 using the swing weight (can do straight or alternate)
