WOD – Thursday, October 4, 2018

CrossFit PTC – WOD

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Weightlifting

Power Snatch + OHS

Warm-up with technique to 75-80% of 1 RM snatch or metcon weight

Snatch (Power Snatch + OHS)

Metcon

Metcon (2 Rounds for reps)

With a running clock complete:

AMRAP 7

2 Power Snatch (95/65)

5 Push-ups

4 Power Snatch

10 Push-ups

6 Power Snatch

15 Push-ups…..etc.

Rest 10 Minutes

AMRAP 7

30 Double Unders (60 Singles)

9 Deadlifts (185/125)

Total time will be 24 minutes.

Rx55+= (75/45); (155/95)

Enter total reps for each AMRAP as a round.
For AMRAP 1, add 2 reps power snatch and 5 reps push-ups each round.