CrossFit PTC – WOD
Weightlifting
With a running clock, complete:
A:Min 0-6: Every 2 Minutes for 6 Minutes (3 Sets)
2 Reps of Snatch Balance + OHS @ 55-60%
B: Min 6-14: Every 2 Minutes for 8 Minutes (4 Sets)
2 Reps of Hang Power Snatch (knee) @ 60-65%
C: Min 14-24: Every Minute for 10 Minutes (10 Sets)
Sets 1-5 = 1 Rep Snatch @ 65-70%
Sets 6-10 = 1 Rep Snatch @ 70-75%
Note: Warmup, then with a running clock work through A, B and C as written for 24 minutes.
All %’s based on 1 RM Snatch.
Snatch Balance (2 Reps of Snatch Balance + OHS @ 55-60% of Snatch)
Hang Power Snatch (2 Reps From Knee @ 60-65% of 1 RM Snatch)
Snatch (Sets 1-5 @ 65-70%; Sets 5-10 @ 70-75%)
Put in the weight used for the last 5 reps.
Metcon
Metcon (Calories)
Team Conditioning WOD
AMRAP 9
Run 200
Max Assault Bike Calories
Rest
Teams of 3. Each teammate will start at different station and rotate through moving to the next movement when work is completed.
Score is total AB calories.
If a team of 2, Partner A will complete the 200m while B bikes, then switch with no rest.
