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WOD – Thursday, October 18, 2018

CrossFit PTC – WOD

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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.

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