CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Power Snatch (3-3-3)
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders
♀ 105 lb. ♂ 135 lb.
Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.
Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders
♀ 85 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders
♀ 35 lb. ♂ 55 lb.