CrossFit PTC – WOD
Weightlifting
Snatch (2X1 @ 80%; 2X1 @ 85% of 1 RM)
Work your way up to 80% and complete two singles followed by 2 singles at 85%.
Metcon
Metcon (5 Rounds for reps)
AMRAP 3
Sprint 200
Max Power Snatches (75/45)
Rest 1:30 Min
AMRAP 3
Sprint 200
Burpee Over-the-Bar
Rest 1:30 Min
AMRAP 3
Sprint 200
Max SDLHP (75/45)
Rest 1:30 Min
AMRAP 3
Sprint 200
Burpee Over-the-Bar
Rest 1:30 Min
AMRAP 3
Sprint 200
Max Front Rack Lunges (75/45)
Rx+= 95/65
For each AMRAP, complete a 200m sprint then for the remainder of the time AMRAP of the assigned movement. Rest 1:30 btw rounds. Score is reps each AMRAP. Run does not count for reps.
