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: Overhead Squat (EMOM – 6 Minutes @ 3 reps)

Complete 3 reps every minute on the minute for 6 minutes at 70% of your 1RM

Custom Metcon

D: Metcon (AMRAP – Rounds and Reps)

In teams of 2, complete as many rounds and reps as possible in 16 minutes of;

500m row

30 clean and jerk (115/75 lbs)

30 Toes to Bar

30 Squat Snatch (75/55/35 lbs)

100 Double Unders
* Only 1 partner working at a time

* Divide reps evenly

* Row is 10 Reps total (1 rep per 50m)