CrossFit PTC – WOD
Weightlifting
Snatch Complex
1 Rep = Power Snatch + Hang Squat Snatch
Snatch (50%/3; 60%/2; (75%/1)x4 )
For each set, complete one power snatch from floor + hang squat snatch with focus on technique.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
25 Double Unders (3:1 Singles)
5 Power Snatches (95/65)
25 Double Unders
10 Pull-ups or 5 Strict Pull-ups
Rx+= (135/85)