WOD Monday June 26, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Row 500

Banded Shoulder + Wrist Stretches

2x – as a group in order

5 Empty Bar Deadlifts

5 Empty Bar Hang Power Cleans

5 Empty Bar Front Squats

5 Empty Bar Push Jerks

Review Clean & Jerk Complex

Weightlifting

Clean & Jerk Complex (55-60-65-70-75% of C&J)

Hang Clean, Front Squat, Front Squat, Jerk
15 Minutes to Complete

Clean and Jerk

Metcon

Metcon (Time)

Complete for time:

21 Power clean (135, 65)

7 Rope climbs

15 Power Cleans

5 Rope climbs

9 Power Cleans

3 Rope climbs

Masters Rx 55+ = (75/45)

Rx+= (155,95)

Scaled = (95/55)

2:1 Rope Progressions
Estimated Time to Complete = 10-20 Minutes