CrossFit PPG – CrossFit
Warm-up
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: Three Position Snatch
Snatch from three positions
1. From hang position
2. From launch position, bar at the top of your knees with your hamstrings engaged.
3. From the floor
The goal is to keep the bar as close as you can to your body. Do the progression in order, 1, 2 then 3 and make sure the bar travels the same path in the next progression as it did in the previous progression.
Custom Metcon
D: Metcon (AMRAP – Reps)
Open workout “13.1-ish”
In a 9-minute window:
20 Burpees
15 Snatches, 75/55
15 Burpees
15 Snatches, 135/95
10 Burpees
15 Snatches, 165/110
5 burpees
Max Reps Snatch, 205/145
*Burpees are done with both hands touching a target 6′ above reach. They are not over the barbell.