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WOD – Wednesday November 1, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 800m

Roll back, hips, legs + pigeon pose

2X

10m Forward Banded Walks + 5 Squats

10m Reverse Banded Walks + 5 Squats

10m Lateral Banded Walks L + 5 Squats

10m Lateral Banded Walks R + 5 Squats

10 Banded Good mornings

Weightlifting

Deadlift (10 x 2 @ 65% + Band EMOM)

Put band (red/purple/green) in comments

Metcon

Metcon (Time)

For Time:

21 Hang Power Cleans (75/55)

400m Run

Rest 3 Minutes

15 Hang Power Cleans (95/65)

400m Run

Rest 3 Minutes

9 Hang Power Cleans(115/75)

400m Run

Rest 3 Minutes

6 Hang Power Cleans (135/85)

400m Run

Rest 3 Minutes

3 Hang Power Cleans (155/95)

400m Run

Rx+ = 95/65;115/75;135/85;155/95;185/105

Master’s Rx = 75/55;95/65;105/75;115/85;135/95

Scale = 75/45;85/55;95/65;105/75;115/85
If additional scaling is used, base everything off

the starting weight, adding 10-20 lbs each round

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