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
