CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
30-45s Hangman’s (Partner Assisted)
60s Banded Bully Each Arm
10 Banded Good Mornings
2x with KB
5 Single-Arm KB Swings (each arm)
5 Single-Arm KB Cleans (each arm)
5 Single-Arm KB Snatches (each arm)
10 Goblet Squats
Weightlifting
EMOM 9
Min 1 = Mixed Jump Rope
Min 2 = 4 Burpee Box Jump-Overs
Min 3 = 4 Alternating DB Snatches
Movement prep for the WOD. Work on technique, standards,
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 20-lb. dumbbell / 20-in. box (step-ups OK)
F: 10-lb. dumbbell / 20-in. box (step-ups OK)
Time cap: 20 minutes
