CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Hang Clean + Power Clean + Clean (E3MOM – 18 Minutes)
Every 2 minutes, for 24 minutes (6 sets of each):
Hang Clean + Power Clean + Clean
(build to today’s heavy!)
*Maintain control of bar through 3 elements.
Custom Metcon
C: Metcon (3 Rounds for reps)
Against a 3-minute running clock, complete as many rounds and reps through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
*Recommended weights – 155/105 lbs
*Each pass through ladder equals 9 reps.