CrossFit PTC – WOD
Weightlifting
Overhead Squat 5-5-5 @ 75% of 1 RM OHS
Snatch Balance 3-3-3 @ 85% of 1 RM Snatch
Squat Snatch 1-1-1 @ 95% of 1 RM Snatch
Complete all reps before moving to next lift.
Overhead Squat (3X5 @ 75% of 1 RM OHS)
Snatch Balance (3X3 @ 85% of 1 RM Snatch)
Squat Snatch (3X1 @ 95% of 1 RM Snatch)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
5 Deadlifts (135/85)
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground To Overhead
Rx+= (185/105)
Rx55+ & Scaled= (95/55)
Super Scaled = (65/35)