CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Jump n rope warm up
Bandy shoulders/Dislocates
1x
2 wall climbs
Ring support 45s
10 pull ups
Work on Split Jerk mechanics
Weightlifting
EMOM for 10 min
Do 2 x Split Jerk – Form/speed work
Split Jerk (Start at 55% and add as able)
Stay below 80% unless moving fast and well.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
5 Toes to bar
10 Push up
15 Dumbell Goblet Squat (40/25)
rx + 50/35
55+ 30/20
