CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: 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: Three Position Snatch (1-1-1)
Snatch from three positions
1. From hang position
2. From launch position, bar at the top of your knees with your hamstrings engaged.
3. From the floor
The goal is to keep the bar as close as you can to your body. Do the progression in order, 1, 2 then 3 and make sure the bar travels the same path in the next progression as it did in the previous progression.
~ Scored highest rep must be received in a full squat in all three movements.
~ You are not required to hang onto the bar through all 3 movements but rest no more than 5 seconds before next lift
Custom Metcon
D: Metcon (3 Rounds for reps)
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Hang Power Clean (95/65 lb)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
60 seconds of Assault Bike (for Cals)
Rest 70 seconds
~ There will be a 10 second transition time between movements.