CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Lacrosse Ball (Shoulders)
Couch Stetch/Sampson/Pigeon
With Empty Bar:
10 Hang Snatch High Pulls
10 Hang Power Snatch
10 Overhead Squats
5 Snatch Balance
5 Sots Press
Weightlifting
Snatch High Pull + Hang Power Snatch + 2 Overhead Squats
5×1 @ 70% of Snatch
(The complex has 4 movements you will do this 5x , ie 1 SNHP + HPS +2 OHS =1)
Snatch High Pulls
From the ground, finish elbows high and outside
Hang Power Snatch
Overhead Squat
Snatch (USE 70% -Don’t log it here)
Metcon
Metcon (Time)
5 Rounds for Time
15 KBS (53/35)
15 Box Jump Overs (24/20)
12/9 Ring Dips
Rx+= 70/44 KBS; Masters = 44/26 KBS + Static Dips
