CrossFit PTC – WOD
Weightlifting
Snatch Balance + OHS: (65-75%/3+3)x5
Complete 3 snatch balance then 3 OHS at 65-75% of 1 RM snatch or as heavy as technique allows.
https://www.catalystathletics.com/exercise/80/Snatch-Balance/
Snatch Balance (3 + 3 OHS @65-75% X 5 Sets)
Snatch (Use for %)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Rx+= Strict Pull-ups; (115/80)
Rx55+ and Scale = (75/45)
Sub front squats for OHS if needed.