CrossFit PTC – WOD
Weightlifting
Overhead Squat 3-3-3-3-3 @ 70% of Snatch
Snatch Balance 2-2-2-2-2 @ 80% of 1 RM Snatch
Snatch 1-1-1-1-1 @ 90-100+%
If you feel it, go for a new 1 RM snatch.
Overhead Squat (5X3 @ 70% of 1 RM Snatch)
Snatch Balance (5X2 @ 80% of 1 RM Snatch)
Snatch (5X1 @ 90-100+%)
Metcon
Metcon (AMRAP – Reps)
Complete 3 Rounds of Max Power Snatch (95/65)
One Round =
30s On/30s Off
25s On/35s Off
20s On/40s Off
15s On/45s Off
10s On/50s Off
Rx+= 115/85
Rx55+ & Scaled = (75/45)
Score is total power snatches.
Each round is 5 mins.
