CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 Minutes of Fish Game on Rower
Mobilize Front Rack (Banded Stretches)
1x
Bear Crawl
Spiderman Crawl
Crab Walk
Inch Worm
Burgener for Clean & Jerk w/PVC
10 Hang Power Clean
10 Power Clean
10 Hang Squat Clean
10 Power Jerk
Weightlifting
E2MOM 12
Power Clean + Hang Squat Clean + Jerk
Complete 1 rep of the complex every 2 minutes for 12 minutes adding weight each successful set.
Score is heaviest weight used; no bar drop before completing complex
Power Clean + Hang Squat Clean + Power Jerk (6X1 @ AHAP)
Metcon
Metcon (4 Rounds for reps)
Partner WOD
4 Min Max Burpees Over the Bar
Rest 1 Min
4 Min Max Clean & Jerk (135/95#)
Rest 1 Min
4 Min Max Wall Balls (20/14)*
Rest 1 Min
4 Min Max Calorie Row
Rx 55+ & Scale = (95/65); WB (14/10)
Partner WB NOT allowed
One partner working at a time. Partition work as even as possible. Total team reps.
Mobility
Cool down mobility, coaches choice.
