CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Shoulders/Back/Piriformis
2x with empty bar
5 Snatch Grip Deadlift (head up, verticle torso)
5 Hang Muscle Snatch (no knee rebend, snap bar overhead)
5 BTN Push Press
5 Snatch Balance (with dip)
5 Drop Snatch (no dip)
Burgener for Snatch
Weightlifting
EMOM 10
Min 1 = 3 Snatch Pulls @ 85% of 1 RM Snatch
Min 2 = 1 Snatch @ 85% of 1 RM
Target squat snatch; beginners power snatch from hang. Snatch pulls are from the floor all the way up with a shrug with little arm bend at the top.
Snatch Pull (5X3 @ 85%)
Snatch (5X1 @ 85%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
8 Deadlifts (185/135)
16 Wall Balls (20/14)
Rx+ = Deadlift (225/155)
Rx55+= Deadlift (155/105)
Scale = (135/75)
Cash Out
Metcon (AMRAP – Reps)
Core Accessory Work if Time:
AMRAP 5
20 Sit-ups
15 Strait Leg Raises
10 V-ups or Lemon Squeezers
