CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: 3-Position Clean (E2MOM – 16 Minutes)
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)
Every 2 minutes, for 16 minutes (8 sets):
* Do not let go of the bar
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
* Example – Perform 1 Hang Power Clean, drop the barbell , 5 push ups and rest as needed; then perform 2 Hang Power Cleans, 5 push ups, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar, 5 push ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)
* Each ’round’ consists of 40 reps (15 Power Cleans / 25 Push Ups).