CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Power Clean (Emom – 6 Minutes @ 70%)
Perform 3 power cleans every minute on the minute for 6 minutes. Weight is 70% of your 1RM.
Custom Metcon
D: Metcon (Time)
In teams of 2, alternating full rounds, complete 5 rounds each of;
6 Hang Power Clean
10 Alternating DB/KB Snatch
14 Wall Balls (20/14 lbs)
~ Use 60% of your 1RM for power cleans for the 1st movement
~ Suggested weight is 50/35 lbs or 53/35 lbs
D:S: Metcon (Time)
Complete 5 rounds for time of;
6 Hang Power Clean
10 Alternating DB/KB Snatch
14 Wall Balls (20/14 lbs)
~ Use 60% of your 1RM for power cleans for the 1st movement
~ Suggested weight is 50/35 lbs or 53/35 lbs