CrossFit PTC – WOD
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.