CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Custom Metcon
Weightlifting
B: Snatch (E2MOM – 12 Minutes (6 sets))
Every 2 minutes, for 12 minutes (6sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)
Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+
C: Metcon (4 Rounds for weight)
Every 5 minutes, for 20 minutes (4 sets) for max load:
500 Meter Row
4 Snatches
You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/5 at 200 lbs, you’d note 600 lbs for that set.