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WOD – Tuesday, September 19, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3 stations x 3 min ea

Row

Banded Dislocates/Halos/Face Pulls/BN Pulls

Sampson or Pigeon Stretch

Then as a group:

5 Overhead squats

5 Sots Press

Burgener (preferably with a bar)

Review Snatch Complex

** Beginners stay with SN + OHS

Weightlifting

Complex 1: Snatch + OHS (4 X (3+3) @ 70% of Snatch)

1 set = 3 Snatches first, then 3 OHS; complete 4 sets

Then,

Complex 2: 3-Position Snatch Pull (4 X 3 @ 90% of Snatch)

1 set = Snatch pull from floor + top of knee + just below hip; complete 4 sets

Note: Rest 1 minute between all sets.

Snatch

Enter weight used for snatch + OHS here

Snatch Pull

Enter weight used for snatch pull here

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

3 Power Snatch (95/65)

9 Pull-ups

12 Over-the-Bar Lateral Hops

Rx+= Power Snatch (135/85); C2B Pull-ups

Rx Masters = Power Snatch (75/55)

Note: Lateral hops must take off and land on both feet

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