CrossFit PTC – WOD
Warm-up
5 min to roll/wrist mobility/front rack mobility
then 2x
Row 250
5 pull ups
10 push ups
15 wall balls
Burgener and review High hang clean, Hang clean, Clean
(Hip/dip, top of knees, ground)
Weightlifting
Every Odd minute (where 1 is the first minute) for 16 min.
High hang clean (no lower than mid thigh), Hang clean, Clean.
Add weight each time, no misses. If you miss go back down
two weighs (ie if your last 3 were 75, 85, 95(m) go back to 75
High-Hang Clean
Hang Clean
Clean
Metcon
Metcon (AMRAP – Reps)
4 Rounds (each for reps)
In 2 min:
Plank hold 1 min 15 sec (1:15)
then
As many Abmat Situps as possible
Rest 1 min
