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Wednesday WOD

CrossFit PTC – WOD

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Power Snatch (Work to heavy set of 5 touch and go power snatch)

Work up to a heavy set of 5 touch and go power snatch. The goal of today is to focus on cycling and bar path.

Keep weight light to really focus on cycling reps as quickly and efficiently as possible.

Metcon (AMRAP – Reps)

12 Minute Max KB swings or Dumbbell snatches or Dumbbell Hang cleans (your choice based on equipment)

*at the top of Every minute, including 0:00, alternate between completing 35 single unders and 10 sit ups

Rx+ = 20 double unders, 10 V-ups

*Score total Kb swings/ snatches / cleans

***Explanation – At 0:00 do your required jump rope number and then do Kb swings until 1:00. At 1:00, do your required sit ups number and then do swings until 2:00. At 2:00, back to jump rope. Continue this pattern until 12:00 is on the clock.

To help with scoring, get a board and write increments of 10 on it, each time you complete 10 swings, swipe that number away.


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