CrossFit PTC – WOD
Snatch (Work to heavy set of 3 full snatch, reset each rep)
Those comfortable with the snatch work up to a heavy set of 3 full snatch, re-setting at bottom each rep.
Beginners practice hang power snatches/ power snatches/ light overhead squats.
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP with a partner:
Partner 1 – 15/10 calorie bike
Partner 2 – 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead 155/105#.
Switch after both partners have completed their assigned work. You get one round each time you switch.
** Same bar for all the weightlifting movements. Use a weight that does not require more than one quick break on the hang power cleans.
