WOD- Wednesday August 9, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll Lacrosse Ball (Shoulders)

Couch Stetch/Sampson/Pigeon

With Empty Bar:

10 Hang Snatch High Pulls

10 Hang Power Snatch

10 Overhead Squats

5 Snatch Balance

5 Sots Press

Weightlifting

Snatch High Pull + Hang Power Snatch + 2 Overhead Squats

5×1 @ 70% of Snatch

(The complex has 4 movements you will do this 5x , ie 1 SNHP + HPS +2 OHS =1)

Snatch High Pulls

From the ground, finish elbows high and outside

Hang Power Snatch

Overhead Squat

Snatch (USE 70% -Don’t log it here)

Metcon

Metcon (Time)

5 Rounds for Time

15 KBS (53/35)

15 Box Jump Overs (24/20)

12/9 Ring Dips

Rx+= 70/44 KBS; Masters = 44/26 KBS + Static Dips