CrossFit PTC – WOD
Weightlifting
Shoulder Press (1X5 @ 70%;1X3 @ 80%; 1 X Max Reps @ 90%)
Use the same 1 RM + 5 lbs as last time for all % calculations
Metcon
Metcon (AMRAP – Rounds and Reps)
CFPTC “Macho”
EMOM For as long as Possible (Cap 20 Min)
3 Power Cleans (115/75)
3 Front Squats
3 Jerks
Rx+= (155/95)
Rx55+ & Scale = (95/65)
Stops when you fail to complete the work within a minute. Score is number of rounds completed + reps in uncompleted round
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
6 MB Cleans (20/14)
12 Wall Balls
Alternate workout to “Macho”.
