WOD – Monday, March 11, 2019

CrossFit PTC – WOD

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Weightlifting

Review and warmup DT movements.

Metcon

Metcon (Time)

Every 5 Minutes for 25 Minutes (5 Rounds)

200m Sprint

12 Deadlifts (135/85)

9 Hang Power Cleans

6 Push Jerks

Rx+ = “DT” Weight (155/105)

Rx55+ & Scale = (95/65)

Score is slowest time of the 5 rounds.
To get the intended stimulus, use a weight that you shouldn’t have to take more than one very short break on the deadlifts and hang power cleans, and no breaks at all on the push jerks