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
