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.
