CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump N Rope Warm Up
Bandy Shoulders
Junk Yard Dog Warmup
2x with empty bar
5 strict press
5 push press
5 push jerk (land in squat stance with arm lockout at same time)
Weightlifting
EMOM 12
Min 1 = 1 Shoulder Press
Min 2 = 3 Push Presses
Min 3 = 5 Push Jerks
Use 85% of 1 RM shoulder press for all lifts. You will use the same weight for all lifts.
Shoulder Press (4X1 @ 85% )
Push Press (4X3 @ 85% of 1 RM Shoulder Press)
Push Jerk (4X5 @ 85% of 1 RM Shoulder Press)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
6 T2B
12 Wall Balls (20/14)
6 Pushups
Cash Out
Metcon (AMRAP – Rounds and Reps)
Core Out: 5 Min AMRAP
30 Flutter Kicks
20 ABMAT Sit-ups
10 V-ups or Lemon Squeezers
