CrossFit PTC – WOD
Hang Power Snatch (3 cycles of 5-3-1 hang power snatch)
Complete 3 cycles or “waves” of 5-3-1.
Do 5, add weight, 3, add weight, 1. Then drop the weight back down to slightly above your first set of 5 and repeat. Each cycle shoulder be heavier than the previous. Record either your heaviest set of 5, 3, or 1.
Metcon (4 Rounds for reps)
4 x 2:30 AMRAP of:
Row 250/200m
20 KB swings 53/35#
Max effort toes to bar in remaining time
Rest 1:30 between each AMRAP
Score is total toes to bar.
