CrossFit PPG – CrossFit
Crossfit Warmup (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Clean Complex (E3MOM – 15 Minutes)
Hang Clean + Power Clean + Squat Clean
Every 3 minutes, for 15 minutes (5 sets total):
Part A – Hang Clean + Power Clean + Squat Clean
(build to work as heavy as possible)
Part B – Squat Therapy – 7 air squats with solid form and toes as close to the wall as possible. Hands up high.
Complete the complex + squats in the 3 minute window. Record highest weight achieved and complex should be unbroken.
Metcon (AMRAP – Rounds and Reps)
Against a 3-minute running clock, complete as many rounds 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.
175/115