CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400m
Samson Stretch, Hamstrings, Pidgeon
2x
5 Reverse hypers
5 Ninja roll ups
5 good mornings
Burgener /Clean prog + review split jerk
Weightlifting
EMOM: 20 Min.
A: Clean (3 position 60%)
high hang, top of knees, slightly below
B: Elbow Taps/Shoulder taps (35 Sec)
From the plank position alternate elbow taps/shoulder taps
Move to shoulders/decrease distance between feet to increase difficulty
C: Split Jerk (3 reps at Clean weight)
D: Muscle-ups (2 or 3)
Scale: 5 dips/5 pull ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 min
7 Burpees
7 Squat cleans (95/65)
