CrossFit PTC – WOD
Weightlifting
E2MOM for 8 minutes, complete:
5 Reps Bench Press (65-70%)*
3 Reps Chin Over Bar 1s hold + 3s Negative Release**
*1s hold at bottom then fast press out
**alternate grip holds (overhand, chin-up, alternate left and right)
Bench Press (4X5 @ 65-70%)
1 sec pause at bottom each rep
Metcon
Metcon (Time)
Complete for Time:
50 Alternating DB Snatches (35/20)
40 Plate Hop Burpees
30 Air Squats
20 Hand Release Push-ups
10 Pull-ups
At the top of every minute starting at 1:00, complete 8 Russian twists (25/15# plates)
Rx+= (50/35), CTB Pull-ups, 45/25# plate
Cash Out
Metcon (Calories)
4 Rounds of Assault Bike Tabata (20/10)
