CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Banded Shoulder + Wrist Stretches
2x – as a group in order
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Front Squats
5 Empty Bar Push Jerks
Review Clean & Jerk Complex
Weightlifting
Clean & Jerk Complex (55-60-65-70-75% of C&J)
Hang Clean, Front Squat, Front Squat, Jerk
15 Minutes to Complete
Clean and Jerk
Metcon
Metcon (Time)
Complete for time:
21 Power clean (135, 65)
7 Rope climbs
15 Power Cleans
5 Rope climbs
9 Power Cleans
3 Rope climbs
Masters Rx 55+ = (75/45)
Rx+= (155,95)
Scaled = (95/55)
2:1 Rope Progressions
Estimated Time to Complete = 10-20 Minutes
