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: Split Jerk (6-6-6-6-6-6)
Six sets of:
Split Jerk x 6 reps
Rest as needed
*Sets 1-2 @ 40% of 1-RM Split Jerk
(3 second pause in dip, 3 second pause in receiving)
*Sets 3-4 @ 50% of 1-RM Split Jerk
(1 second pause in dip, 2 second pause in receiving)
*Set 5-6 @ 60% of 1-RM Split Jerk
(1 second pause in receiving)
Custom Metcon
D: Metcon (Time)
Complete 4 rounds for time of;
10 Cleans (155/105 lbs)
5 Jerks (155/105 lbs)