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WOD – Tuesday, January 2, 2018

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)

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