CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 200
2X:
10 Perfect OHS on wall w/pvc
10m walking lunge steps w/twist
10 GHD Sit-ups
Mobilize Shoulders/Hips
3x
2 Snatch Grip RDLs
2 Muscle Snatch
2 Power Snatch
2 Drop Snatch
Weightlifting
Hang Snatch (2 Reps @ 50-60-70-80% of 1 RM Snatch)
From top of knee.
Snatch (For %)
Metcon
Power Surge (Time)
15-12-9
Power Snatch (95/65)
Box Jump (24/20)
Rest 3 minutes
12-9-6
Power Snatch (95/65)
Box Jump (24/20)
Rest 3 minutes
9-6-3
Power Snatch (95/65)
Box Jump (24/20)
Rx+= (115/75)
Rx55+= 75/55)
Target is less than 20 min
Travel WOD
50 Burpees
40 Box Jumps (Sub Verticle Jumps to Target)
30 Jumping Squats
20 Hand Release push ups
10 Wall Climbs
