CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
Row 500
2X w/ PVC
10 Dislocates
10 Halo’s
10 Wall Washers
10 Good Mornings
Burgerner Warmup
Weightlifting
Power Snatch (Floor) + Hang Power Snatch (top of knee)
5X1 @ 65% of Snatch 1 RM
Warm-up to 65% of 1 RM snatch then perform 5 sets of 1 Rep where each rep = Power Snatch + Hang Power Snatch
Focus is technique
Power Snatch (5 x 1 @ 65%)
Power Snatch + Hang Power Snatch
5X1 @ 65% of 1RM
1 Rep = PS + HPS
Hang Power Snatch (5 x 1@ 65%)
Power Snatch + Hang Power Snatch
5X1 @ 65% of 1RM
1 Rep = PS + HPS
Snatch (Use for %)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP*
10 Push Press (95/65)
15 Sit-ups
10 Box Jumps (24/20)
*Complete 2 burpees EMOM starting at 0 minute
Rx+= (115/75) + Box Jump (30/24)
Rx Master and Scale = (75/55)
