CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Run 400
Roll Shoulders/Back/Piriformis
Burgener for Snatch w/PVC
1x with empty bar
5 snatch deadlift (head up, vertical torso)
5 hang power snatch
5 BTN push press
5 OHS
5 Snatch Balance (with dip)
5 Drop Snatch (no dip)
5 Sots Press
Weightlifting
3-Position Snatch (5X1 @ 70-75% of 1 RM Snatch)
Floor, Knee, Hip
1. Floor. Bodyweight should be on mid foot, low back set tight, chin up, quads doing most of the work.
2. At the knee. Keep the shins vertical, the low back tight, chest out, lats engaged. Shoulder should be above the bar, not behind it. The low back should be doing most of the work.
3. At the hip, Bar should be just below the hip, shoulders should be in front of bar torso inclined slightly forward.
Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 6
4 Power Snatches (105/75)
8 Overhead Squats (105/75)
12 Box Jumps (24/20)
Rest 4 Min
AMRAP 6
4 Power Snatches (95/65)
8 Overhead Squats (95/65)
12 Box Jumps (24/20)
Rx+= (135/85)/(105/75)
Rx55+= (95/65)/(75/45)
Scaled = (95/65)/(75/45) – Box Step Ups
