WOD – Wednesday, September 13, 2017

CrossFit PTC – WOD

Warm-up

Warm-up (No Measure)

3 Minutes of Jump Rope (Mix it up)

Roll Back/Hips/Legs

2x with Snatch Grip

5 Deadlifts

5 Hang Muscle Snatch

5 Behind the Neck Push Press

5 Overhead Squats

5 Good Mornings

Review Snatch

Weightlifting

Squat Snatch Complex:

Hang Squat Snatch (Top of Knee) + Squat Snatch (Floor)

4 X 1 @ 75% of Snatch

1 rep = Hang Squat Snatch + Squat Snatch; Complete 4 reps

Hang Squat Snatch (4 X 1 @ 75% of Snatch)

Squat Snatch (4 X 1 @ 75% of Snatch)

Snatch

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (No Measure)

Cash Out

3 Rounds of:

20 Russian KB Twists (44/26)

15 Deficit Push-ups (Hands on 45/25# plate)

10 Hanging Leg Raises (on bar to L-position)