WOD Monday July 12th

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Banded Shoulder + Wrist Stretches

3x – as a group in order

5 Empty Bar Clean Pulls

5 Empty Bar Power Cleans

5 Empty Bar Front Squats

5 Empty Bar Push Jerks

Review Clean Complex

Weightlifting

Complete 3 reps of each Complex at each weight. 1 Rep is defined for each weight and should be performed unbroken.

Clean Complex (3X1 @ 50%)

1 Rep = 3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 50% of Clean

Clean Complex (3X1 @ 60%)

1 Rep = 2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 60% of Clean

Clean Complex (3X1 @ 70%)

1 Clean Pull + 1 Power Clean + 1 Front Squat @ 70% of Clean

Clean

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rx Masters = 55-60 (115/75#); 60+ = (95/55#)

Scaled = (95/65#)