CrossFit PTC – WOD
Weightlifting
Snatch (2 Snatches + 1 OHS – AHAP )
Work up to a heavy set of the complex (2 snatches + 1 OHS) with focus on technique. Squat snatch is the goal but power allowed.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Handstand Push-ups*
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Rx+= Strict HSPU; (115/80)
Rx55+ & Scaled = (75/55)
*Scale to a box or mats or sub 5 Barbell Push Press (95/65). Back squats (95/65) can be used for OHS scale.
