CrossFit PTC – WOD
Warm-up
Warm-up (No Measure)
3 Minutes Stations of:
Banded Shoulders
Jump Rope
Dislocates/PipeRolls/Overhead Squats w PVC
Pigeon/Couch Stretch/Sampson
Burgener for Snatch/Snatch Balance w PVC
Weightlifting
Snatch Balance (5X3 @ 70-75% of Snatch)
Beginners or those needing to practice, spend this time working on snatch technique. Complete singles, working up to a weight with good technique.
Metcon
Metcon (Time)
Complete for Time:
20 Power Snatch (95/65)
20 Lateral Over the Bar Burpees
20 Overhead Squats (95/65)
20 Lateral Over the Bar Burpees
20 Squat Snatch (95/65)
Target of 12-Minutes or Less
Rx+= (115/75)
Rx55+= (75/55)
