WOD – Monday, January 15, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll Back/Legs/ Hips

Couch Stretch + Pigeon

2x

10 KBS

8 Box Jumps

5 Pullups (Strict)

Weightlifting

Complete Burgener For Clean

Then warmup squat clean and position weights for ascending ladder in WOD

Metcon

Metcon (AMRAP – Reps)

AMRAP 24

25 Situps

50 double-unders

15 squat cleans, (95/55)

25 Situps

50 double-unders

12 squat cleans, (115 / 75)

25 Situps

50 double-unders

9 squat cleans, (135 / 95)

25 Situps

50 double-unders

6 squat cleans, (155 /105)

25 Situps

50 double-unders

3 squat cleans, (175 /115)

Rx+ = (115/75)(135/95)(155/105)(175/115)(195/125)

Rx55+ = (65/45)(85/55)(105/65)(125/75)(145/85)

Scaled = Singles, (65/45)(85/55)(105/65)(125/75)(145/85)

Super Scaled = Singles, (55/35)(75/45)(95/55)(115/65)(125/75)

*Scaled versions can power clean or sub front squats