CrossFit PTC – WOD
Warm-up
Dynamic Warm-up
Band Shoulder Warm-up
Burgener and Snatch skill progression
Weightlifting
EMOM- 12 min (add weight each time if possible)
Snatch Grip DL, Snatch Pull, Snatch
Snatch Grip Deadlift
Snatch Pull
Snatch
Metcon
Metcon (AMRAP – Reps)
3 rounds
6 Power snatches @ 60% of SN
Then ME Pull up
Rest 3 min
Record your weights and ME
Cash out:
2 x 30 GHD sit ups
