CrossFit PPG – CrossFit
A: Shoulder Warm Up (No Measure)
300 meter row
10 m butt kickers
10 m high knees
10 m toy soldier
15 PVC passovers
15 Push-ups
Banded shoulder mobility
B: Jerk Werk
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
C: Clean and Jerk (E2MOM – 20 Minutes)
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk
*begin your 1st set at 60%
*rounds 1-3 do 3 reps with 10 sec rest between
*rounds 4-6 do 2 reps with 10 sec rest between
D: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
2011 Open Winners
M- Rich Froning 46 + 1
F- Sarah Mass 45 + 0