WOD – Monday, March 26, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3x

200m Row

10 Push-ups

10 Wall Facing Squats

Foam Roll Hips/Back/Quads

Ankle + Couch Stretch on Wall

Review Power Clean

Weightlifting

EMOM 5

Back Squat @ 90-95% of 1 RM

Warm up to 90-95% of a recent 1 RM and complete 1 rep EMOM for 5 minutes.

Back Squat (5X1 @ 90-95% of 1 RM)

Metcon

Metcon (3 Rounds for reps)

“Clean Freak”

1-Min Max Reps Power Cleans (155/115)

Rest 2 Min

1-Min Max Reps Power Cleans (135/95)

Rest 2 Min

1-Min Max Reps Power Cleans (95/65)

Score is total reps.

Rx+= (185/135;155/115;135/95)

Rx Masters = (135/95;95/65;75/45)

Scaled = (95/65,75/45,55/35)

Cash Out

Choice of 1-Mile Run/2000m Row/3600m Assault Bile