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)