CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 Minutes of Variable Rowing
Mobilize Front Rack (Banded Stretches)
Burgener for Clean & Jerk w/PVC
Rep as needed
Hang Power Clean
Power Clean
Hang Squat Clean
Split Jerk
Review Complex
Weightlifting
Clean & Jerk Complex (Work up to a heavy 2 reps of the complex)
Squat Clean + Hang Power Clean + Split Jerk
Add weight as technique allows
Metcon
Pull Your Weight (AMRAP – Rounds and Reps)
AMRAP 18 – Partner WOD
30 DB Snatches (50/35)
15 Deadlifts (225/155)
5 Rope Climbs (2:1 Progressions)
Rx 55+= (35/20); (185;115)
Rx+= (255/185)
Team reps. One partner working at a time. Partition reps as needed.
