CrossFit PTC – WOD
1 Power snatch + 3 overhead squats
Work up to a heavy set for the day of 1 power snatch + 3 overhead squats
Beginners keep overhead squats very light and practice technique. Use a seperate bar or PVC pipe for overhead squats if needed.
Overhead Squat
Metcon (4 Rounds for reps)
4 rounds of:
3:00 AMRAP of:
Row 250/225 meters
20 Alternating dumbbell snatches 35/20#
Max hand release push ups in remaining time
Rest 2:00 between rounds
Masters RX 55+ 30/15#
RX+ 50/35#
