CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
B: Coach Led Warmup (No Measure)
Weightlifting
C: Snatch (E2MOM – 12 Minutes)
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 1 rep @ 88%
*Set 2 = 1 rep @ 91%
*Set 3 = 1 rep @ 94%
*Set 4 = 1 rep @ 97%
*Set 5 = 1 rep @ 99% or more
*Set 6 = 1 rep @ 101% or more
C: Snatch (E2MOM – 12 Minutes)
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep
*Set 1 = 1 rep @ 88%
*Set 2 = 1 rep @ 91%
*Set 3 = 1 rep @ 94%
*Set 4 = 1 rep @ 97%
*Set 5 = 1 rep @ 99% or more
*Set 6 = 1 rep @ 101% or more
Metcon
D: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#