CrossFit PTC – WOD
Hang Power Clean (5 sets of 5 working up to a 5 rep max.)
Shoot for 5-10# more than last week. Focus on dropping under the bar and catching in a quarter squat.
Ring Rows (5×10 tough ring rows )
In between your 5 heavier sets of hang cleans, perform 10 tough ring rows. If able to easily do 10, elevate feet on a box to make more challenging/ add a weight vest.
Metcon (Time)
21-15-9
Deadlifts 225/155#
Box jumps 24/20″
Use a weight that does not require more than 1 break for set of 21. This should be a fast workout, with minimal resting.
