CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
Skills & Drills
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: Power Snatch (7-7-7)
Find today’s 7 rep max of Power Snatch
The bar may NOT rest on the ground…must be touch and go
Metcon
D: CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
https://www.youtube.com/watch?v=iCBvzBN-1gc
Other Options
10 Power Snatches (M=45lbs-75lbs, F=35lbs-55lbs)
3 Bar Muscle-ups OR Jumping Bar Muscle-ups OR Chest to Bar Pull-ups OR Jumping Chest to Bar Pull-ups (The bar should be at least 6 inches above your head)*
*Pick one and stick with it for the entire workout
E: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.