CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
B: Coach Led Warmup (No Measure)
Weightlifting
C: Hang Clean + Jerk (1-1-1)
Start around 65% of your 1-RM Clean and Jerk, and build over the course of the sets, but only add weight if all aspects of your lift felt mechanically sound.
*Hang positions take away the need to navigate the knees, which makes the lift less complicated and allows you to focus more on speed. It is important to understand that the explosion phase takes place around the mid thigh. Focus on that explosion today!
Custom Metcon
D: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 16 minutes of:
16 Dumbbell (Single) Box Step-Overs (50/35 lbs to 20″ box)
16 Dumbbell (Single) Push Presses (50/35 lbs)
16 Dumbell (Single) Hang Clean (50/35 lbs)