CrossFit PTC – WOD

View Public Whiteboard

Hang Clean (Work up to a 3 rep max hang SQUAT clean)

Work up to heaviest set of 3 unbroken hang squat cleans for the day.

The goal is to catch each rep in the bottom of a full squat. Beginners work on dropping under as low as comfortable.

Metcon (AMRAP – Reps)

5 rounds for total reps of:

:40 double unders

:20 rest

:40 alternating dumbbell snatches 35/20#

:20 rest

:40 dumbbell hang squat clean (alternate every 2 reps)

:20 rest

RX+ 50/35#