CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Banded Shoulder + Wrist Stretches
3x – as a group in order
5 Empty Bar Clean Pulls
5 Empty Bar Power Cleans
5 Empty Bar Front Squats
5 Empty Bar Push Jerks
Review Clean Complex
Weightlifting
Complete 3 reps of each Complex at each weight. 1 Rep is defined for each weight and should be performed unbroken.
Clean Complex (3X1 @ 50%)
1 Rep = 3 Clean Pulls + 3 Power Cleans + 3 Front Squats @ 50% of Clean
Clean Complex (3X1 @ 60%)
1 Rep = 2 Clean Pulls + 2 Power Cleans + 2 Front Squats @ 60% of Clean
Clean Complex (3X1 @ 70%)
1 Clean Pull + 1 Power Clean + 1 Front Squat @ 70% of Clean
Clean
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rx Masters = 55-60 (115/75#); 60+ = (95/55#)
Scaled = (95/65#)
