CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Shoulders/Back/Piriformis
Burgener Warmup for Snatch w/PVC
2x with Empty Bar
5 Snatch Deadlift (head up, verticle torso)
5 Hang Power Snatch
5 Behind the Neck Push Press
5 Snatch Balance (with dip)
5 Drop Snatch (no dip)
5 Sots Press
Weightlifting
EMOM 12
Snatch
Complete 1 snatch EMOM for a total of 12
Begin at 40-50% of 1 RM and add weight with each successful lift. Score is heaviest weight completed.
Snatch (12X1 starting at 60% of 1 RM)
Begin at 40-50% of 1 RM and add weight with each successful lift. Score is heaviest weight completed.
Metcon
Metcon (Time)
4 Rounds for Time:
3 Rope Climbs (6 progressions)
9 Power Snatch (95/65)
15 Russian KBS (53/35)
Rx+= (135/85); (70/53)
Rx55+ & Scaled = (75/55)
