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WOD – Tuesday, August 14, 2018

CrossFit PTC – WOD

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Weightlifting

Snatch Complex = Snatch Pull + Snatch High Pull + Snatch

Snatch (5X1 @ 70-75% of 1 RM snatch)

1 rep of the complex = Snatch Pull + Snatch High Pull + Snatch. Warm-up to 70-75% of 1 RM snatch and complete 5 sets of the complex.

This is a technique primer complex so use the time to focus on hitting correct positioning.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

10 OHS (95/65)

40 Double Unders (2:1 Singles)

Rest 3 Minutes

AMRAP 6

5 Hang Power Snatch (95/65)

20 Double Unders (2:1 Singles)

Rx+ = (115/85)

Rx55+ & Scaled = (75/45)
Scoring = Rounds + reps of each AMRAP added together. Ex: 4+2/5+2 = 9 + 4.

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