CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B1: Hang Snatch (EMOM – 6 Minutes (6 sets x 2 reps))
Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
~ Rest 60 seconds then complete B2
B2: High-Hang Snatch (E1.5MOM – 6 minutes (4 Sets x 1 rep))
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds then complete B3
Custom Metcon
B3: Snatch (E2MOM – 6 Minutes (3 sets x 1 rep))
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
C: Metcon (3 Rounds for reps)
For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike
Enter Score (as reps for all three sections) for each movement no rest between transitions.