CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200m
Agility Ladder drills w/Box jumps
Band pulls and front rack stretch
2x
5 Frog Jumps
5 Perfect overhead squats against the wall
5 empty bar thrusters
C&J review
Weightlifting
Clean and Jerk
Work up to a single heavy rep. Not necessarily 1RM.
Working on a full squat clean.
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Does not have to be a full squat, must hit shoulders
Can not snatch.
