CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Snatch (2-1-1)
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
30 Double-Unders
6 Snatches (135/95 lbs)