CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Roll Lacrosse Ball (Shoulders)
Couch Stetch/Sampson/Pigeon
2X With Empty Bar:
5 Hang Snatch High Pulls
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance
5 Sots Press
Review Snatch Complex
Weightlifting
3-Position Snatch (5 x 2 As Heavy as Possible (AHAP))
Power, Above Knee, Floor
Metcon
Your choice Amanda or ‘Climbing Amanda’
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Climbing Amanda (Time)
Three rounds, 9-7- and 5 reps, for time of:
Rope Climb (2:1 Prgression)
Squat snatch (115/75)
Rx+ (135/95)
Master’s Rx 55+ (95/65)
Scaled (75/45)
