CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
Mobilize wrist/triceps/pecs/ calves with wall stretches
2x with Empty Bar
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Push Press
5 Good Mornings
Review Clean
Weightlifting
Squat Clean Complex:
Hang Squat Clean (Top of Knee) + Squat Clean (Floor)
4 X 1 @ 75% of Clean
1 rep = Hang + Squat Clean; Complete 4 reps
Hang Squat Clean (4 X 1 @ 75% of Clean)
Squat Clean (4 X 1 @ 75% of Clean)
Clean
Metcon
Metcon (Time)
For Time:
Run 1 Mile
100 ABMAT Sit-ups
Run 800 Meters
50 ABMAT Sit-ups
Run 400 Meters
25 ABMAT Sit-ups
Run Sub = 2.4, 1.2, 0.6 Miles on Air-Dyne Bike
* 25 min time cap
