WOD – Wednesday, January 10, 2018

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

Run 400

Roll Shoulders/Back/Piriformis

Burgener for Snatch w/PVC

2x with empty bar

5 snatch deadlift (head up, vertical torso)

5 hang power snatch

5 BTN push press

5 Snatch Balance (with dip)

5 Drop Snatch (no dip)

5 Sots Press

Weightlifting

Power Snatch + OHS (5X1/2+1) @ 75% of Snatch)

Complex: 2 Power Snatch + 1 Overhead Squat

(5X1/2+1) @ 75% of Snatch 1RM

Warm up to 75% of Snatch and complete 2 Power Snatches then 1 OHS. Complete this complex 5 times.

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

“Rope a Dope”

Teams of 2

AMRAP 20

6 Team Rope Climbs (2:1 Progressions)

20 Hang Power Snatch (75/45)

50 Alternating MB Sit-ups (20/14)

200m Team Run

Rx+= (95/65)
One person working at a time. Partition reps as needed. Run together.