CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
Skills & Drills
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Front Squat (5-5-5)
~ You may NOT use a rack, weight has to be pulled from the floor
~ 1st rep MUST be a clean caught in a full squat to count
D: Metcon (AMRAP – Rounds)
Every minute on the minute for 10 minutes (5 sets each), perform the following;
Odd: 5 Snatch / 5 Wall Ball Shots (20/14 lbs)
Even: 5 Hang Power Clean / 5 Burpees over the bar
~ Choose a weight that you can cycle the barbell. Watch the ‘return’, slow it down, and go through each position of the snatch with precision.
~ Choose a height for the wall ball ABOVE your standard height and explode out of the squat.