CrossFit PTC – WOD
Challenge:
Push ups: Beg- 36/ Adv -85
Doubles: Beg 32/ Adv 164
SS: Beg 45/ Adv 3 x 45s
(No Measure)
Run 400m
Shoulders/Ankles/Wrists/Hips
2x
5 pull ups
10 push ups
3 Skin the cat
then Burgener
Hang Clean (3/55, 3/65, 2/75, 2/75, 2/80)
use percents from Clean
Clean (reference)
Shoulder Press (50%/5, 57.5%/5, 3(60%/10+))
Beginners: Only work on Shoulder Press
All: last 3 sets should be 10, 10 and max effort.
Metcon (4 Rounds for reps)
Tabata intervals- 30s between exercises:
Dumbbell Push Press (35/25) – both bells
Dumbbell Floor Press (35/25)
Double Under
Calorie Row
use total count-
