CrossFit PTC – WOD
Weightlifting
Complete 4 Rounds of the Curcuit
10 DB Hammer Curls Each Arm (AHAP)
25 Sit-ups
10 DB OH Tricep Extensions Each Arm (AHAP)
25 GHD Hip Extensions (sub weighted good mornings)
https://www.youtube.com/watch?v=jTQWYdWLvys
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
Ascending ladder of:
2 Deadlifts (155/105)
2 Burpee Box Jumps (24/20)
4 Deadlifts
4 Burpee Box Jumps
6 Deadlifts
6 Burpee Box Jumps….etc.
Increase by 2 reps each round.
Rx+= (225/155)
Rx55+ & Scale = (135/85)
Choose a weight that will allow unbroken deadlifts to at least the round of 10. Rx+ options should be only for those that deadlift over #385 for men and #275 for women.
