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: Power Clean (3-3-3)
Work up to a heavy triple of power cleans
Rest no more than 8 to 10 seconds between reps
Metcon
D: Metcon (Time)
Complete the following for time;
50 Hang Power Cleans (135/95 lbs)
* Every time you break complete 10 Bar Over Burpees
~ A break is the equivalent of the bar not moving through the range of motion after 5 seconds either from the hang or the front rack.
~ Burpees must be a two footed jump out and two footed jump in to be RX (no step in / step out)