WOD – Monday, April 23, 2018

CrossFit PTC – WOD

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Weightlifting

Power Snatch

3-3-3-3-3 (Work up to 75% of 1RM snatch)

Snatch Balance

2-2-2-2-2 (Work up 85% of 1RM snatch)

Squat Snatch

1-1-1-1-1 (Find 1 RM for the day)

Complete all sets for each before moving to the next. Work up to target % for PS and SB with the goal of setting up for a 1 RM squat snatch

Power Snatch (Work up to 75% of Snatch)

Snatch Balance (Work up to 85% of Snatch)

Squat Snatch (Work up to 1 RM for the day)

Snatch (for % and 1 RM snatch)

Metcon

Metcon (Time)

21-15-9

Overhead Squat (95/65)

Toes-2-Bar

Rx+= (135/85)

Rx55+= (75/45)

10 Min Cap