CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Slow Pull Snatch + Snatch (E2MOM – 16 Minutes)
(for the slow pull snatch, it should take 3 seconds to get from floor to mid-thigh, then accelerate through the middle into a perfect snatch; then drop the barbell, reset and perform a snatch)
*Sets 1-2 – @ 70-75% of 1-RM Snatch
*Sets 3-4 – @ 75-80% of 1-RM Snatch
*Sets 5-6 – @ 80-85% of 1-RM Snatch
*Sets 7-8 – @ 85+% of 1-RM Snatch
Custom Metcon
C: Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
400 Meter Run
40 Double-Unders
10 Snatch (115/85 lbs)
These should be sprint intervals…go hard and use your rest periods to recover and repeat.