CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 Min Jump Rope or DU Practice
Roll Shoulders/Back/Hips
Burgener for Clean with PVC
2x with Empty Barbell
5 RDLs
5 Hang Muscle Cleans
5 Front Squats
5 Hang Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
Weightlifting
Squat Clean (EMOM 12 @ 70-75% of C & J)
Complete 1 squat clean on the minute for 12 minutes @ 70-75% of 1 RM Clean & Jerk. Focus is form at moderate weight. Beginners work on hang power clean or power clean.
Clean and Jerk
Metcon
Metcon (Time)
5 Rounds For Time
Run 200
5 Squat Cleans (135/95)
25 Double Unders (2:1 Singles)
Rx+= (185/115)
Rx55+ & Scale= (115/75)
Target 15 mins or less.
