CrossFit PTC – WOD
Weightlifting
Power Snatch + OHS
Warm-up with technique to 75-80% of 1 RM snatch or metcon weight
Snatch (Power Snatch + OHS)
Metcon
Metcon (2 Rounds for reps)
With a running clock complete:
AMRAP 7
2 Power Snatch (95/65)
5 Push-ups
4 Power Snatch
10 Push-ups
6 Power Snatch
15 Push-ups…..etc.
Rest 10 Minutes
AMRAP 7
30 Double Unders (60 Singles)
9 Deadlifts (185/125)
Total time will be 24 minutes.
Rx55+= (75/45); (155/95)
Enter total reps for each AMRAP as a round.
For AMRAP 1, add 2 reps power snatch and 5 reps push-ups each round.