CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Shoulders/Back/Legs
Burgener for Clean w/PVC
2x with empty bar
5 clean deadlift (head up, vertical torso)
5 hang power cleans
5 push press
5 push jerk (land in squat stance with arm lockout at same time)
5 split jerk
5 Press from split
Weightlifting
Power Clean (2 RM for the day)
After warm-up, take 5-6 sets to work up to a heavy two reps, resting only long enough between reps to re-grip the bar. Enter heaviest 2.
Metcon
Metcon (Time)
For Time
15-12-9-6-3
Power Clean (135/75)
Toes-2-Bar
20 Double Unders (2:1 Singles)*
*Complete 20 DUs (2:1 Singles) following each round (100 total). WOD will end on DUs
Rx+ = 155/95
Rx55+ = (95/55)
Scaled = (95/55)
