CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
2x
8 Burpees
10 KBS
w/PVC Complete
10 Dislocates + 10 Pipe Rolls
15 Overhead Squats w PVC
10 Dislocates in Full Squat
Review Snatch and Snatch Pulls
Weightlifting
A: Snatch + OHS (65-70%/3+3) X 4)
Snatch + OHS
One set = 3 snatches then 3 overhead squats. Complete 4 sets.
B: Snatch Pull (85-90%/3) X 4)
1 Rep = Snatch Pull From the Floor + Knee + Hip. Complete 3 reps each set for 4 sets.
Snatch
Metcon
Power Play (Time)
21-15-9 of:
Power Snatch (95/65)
Box Jump Overs (24/20)
Ring Push-ups (6″ off ground)
Rx+= (135/75)
Rx 55+= (75/55); Push-ups