CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
Roll Shouders + Hips with Lacrosse Ball
Banded Shoulder Stretches
1x
10 KBS
10 Dislocates w/PVC
10 Overhead Squats w/PVC
Burgener for Snatch w/PVC
With Empty Bar
10 Hang Power Snatch
10 Power Snatch
10 Hang Squat Snatch
10 Squat Snatch
Weightlifting
EMOM 12
Min 1 = Power Snatch + Hang Squat Snatch + OHS
Min 2 = 5 HSPU
Work up to heaviest weight for the day
HSPU Sub = 10 Shoulder Taps at 45 Degrees on Wall
Power Snatch + Hang Squat Snatch + OHS (6X1 @ AHAP)
Work up to the heaviest weight possible with form.
Metcon
Metcon (Time)
For Time Complete:
Row 1000
4 Rounds of:
15 Alternating DB Snatch (35/20)
30 Double Unders (60 Singles/20 DU Attempts)
Then Row 1000
Rx+= (50/35)
Mobility
Cool down mobility, coaches choice