CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 Minutes of Fish Game on Rower
Mobilize Front Rack (Banded Stretches)
1x
10 Shoulder Taps at 45 Degrees on Wall
20m Spiderman Crawl
Burgener for Clean & Jerk w/PVC
10 Hang Power Clean
10 Power Clean
10 Push Press
10 Power Jerk
Weightlifting
Power Clean (Find 1 RM for the day, then drop sets of 4X1)
Work up to a top single then take 10% off and complete 4 sets of one rep at that weight
Example: 100# 1 RM, complete 4 singles at 90#
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
5 DB Power Clean (35/20)
10 Wall Balls (20/14)
Rest 4 Min
AMRAP 6
5 DB Squat Cleans (35/20)
10 Box Jumps (24/20)
Rx+=(50/35); Rx55+=Wall Balls (14/10)
Beginners complete Hang Power Clean for both AMRAPs with barbell (15-45#)
Goal is 4+ rounds each AMRAP
