WOD – Thursday, March 7, 2019

CrossFit PTC – WOD

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Weightlifting

Snatch Balance + OHS: (65-75%/3+3)x5

Complete 3 snatch balance then 3 OHS at 65-75% of 1 RM snatch or as heavy as technique allows.

https://www.catalystathletics.com/exercise/80/Snatch-Balance/

Snatch Balance (3 + 3 OHS @65-75% X 5 Sets)

Snatch (Use for %)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Rx+= Strict Pull-ups; (115/80)

Rx55+ and Scale = (75/45)

Sub front squats for OHS if needed.