WOD – Tuesday, March 13, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

2x

8 Burpees

10 KBS

w/PVC Complete

10 Dislocates + 10 Pipe Rolls

15 Overhead Squats w PVC

10 Dislocates in Full Squat

Review Snatch and Snatch Pulls

Weightlifting

A: Snatch + OHS (65-70%/3+3) X 4)

Snatch + OHS
One set = 3 snatches then 3 overhead squats. Complete 4 sets.

B: Snatch Pull (85-90%/3) X 4)

1 Rep = Snatch Pull From the Floor + Knee + Hip. Complete 3 reps each set for 4 sets.

Snatch

Metcon

Power Play (Time)

21-15-9 of:

Power Snatch (95/65)

Box Jump Overs (24/20)

Ring Push-ups (6″ off ground)

Rx+= (135/75)

Rx 55+= (75/55); Push-ups