CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B:1: Hang Snatch (E1.5MOM – 6 Sets)
Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch
**For the following 9 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.
*Rest 60 Seconds and then complete Part B:2
B:2: Snatch (E1.5MOM – 6 Sets)
Every 90 seconds, for 9 minutes (6 sets):
Snatch x 1 rep @ 70-90% of 1 rep max
**For the following 9 minutes, increase the loading on the barbell each set, allowing the previous positional work to help you build into heavier loading.
Custom Metcon
C: Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)
These should be high intensity,