WOD – Wednesday, April 4, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

3 Minutes of Mixed Jump Rope

Mobilize for Clean (Coaches Choice)

Burgener for Clean

3x

3 Clean Lift-Offs

3 Clean Pulls

3 Hang Power Cleans

3 Squat Cleans from Top of Knee

Weightlifting

Complete all of A, then B.

A: Hang Clean (1 Rep at 50-60-70-80% of 1 RM Clean)

From top of knee

B: Clean Grip Lift Offs (4X2 @ 105% of 1 RM Clean)

https://www.catalystathletics.com/exercise/368/Clean-Lift-off/

Clean (For %)

Metcon

Hangover (Time)

75 Double Unders (3:1 Singles)

30 Deadlifts (135/95)

30 Hang Power Clean (135/95)

30 Deadlifts

75 Double Unders

Rx+= (155/115)

Rx55+= (115/75)

Travel WOD

20 Minutes of Treadmill Walk or Run/Swim/Bike/Eliptical