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WOD – Friday, April 6, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Run 200

2X:

10 Perfect OHS on wall w/pvc

10m walking lunge steps w/twist

10 GHD Sit-ups

Mobilize Shoulders/Hips

3x

2 Snatch Grip RDLs

2 Muscle Snatch

2 Power Snatch

2 Drop Snatch

Weightlifting

Hang Snatch (2 Reps @ 50-60-70-80% of 1 RM Snatch)

From top of knee.

Snatch (For %)

Metcon

Power Surge (Time)

15-12-9

Power Snatch (95/65)

Box Jump (24/20)

Rest 3 minutes

12-9-6

Power Snatch (95/65)

Box Jump (24/20)

Rest 3 minutes

9-6-3

Power Snatch (95/65)

Box Jump (24/20)

Rx+= (115/75)

Rx55+= 75/55)

Target is less than 20 min

Travel WOD

50 Burpees

40 Box Jumps (Sub Verticle Jumps to Target)

30 Jumping Squats

20 Hand Release push ups

10 Wall Climbs

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