CrossFit PTC – WOD
Warm-up (No Measure)
Row 500
1X
20 Jumping Jacks
15 KBS
15 Overhead Squats w PVC
Banded Shoulder Stretches
Burgener for Snatch w/PVC
10 Hang Power Snatch
10 Power Snatch
10 Hang Squat Snatch
10 Squat Snatch
Weightlifting
Snatch (5X1 @ 85-90% of 1 RM Snatch)
Beginners work on hang power snatch or power snatch for form.
Metcon
Metcon (Time)
5 Rounds for Time:
18/15 Calorie Row
15 Alternate DB Snatch (35/20)
12 Single DB Overhead Lunges (35/20)*
9 Toes-2-Bar
Rx+= (50/35)
*Hold a single DB overhead with both hands for lunges.
