WOD – Thursday, April 12, 2018

CrossFit PTC – WOD

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Warm-up

Warm-up (No Measure)

Row 500

2x:

10 Perfect OHS on wall w/pvc

10m walking lunge steps w/twist

Mobilize Shoulders/Hips

3x

2 Snatch Grip RDLs

2 Muscle Snatch

2 Power Snatch

2 Overhead Squat

Weightlifting

Snatch Complex:

Snatch High Pull + Power Snatch + OHS

4X2 @ 70-75% of 1 RM Snatch

Focus on Form

Snatch (High Pull + Power + OHS @ 70-75%)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Recommended scale of (95/65)

Cash Out

2 Minutes Culmulative Plank

30 Hip Extensions

20 V-Ups or Double Crunches (Lemon Sqeezers)