CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure)
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: Hang Snatch (1-1-1-1)
~ This may be Power or Squat dependent on the effects of the week on your legs
Custom Metcon
D: Metcon (4 Rounds for reps)
On a 2.5 minute running clock, complete the following for max double under reps of;
200M run
10 Hang Snatch
Max Double Unders
* Rest 2.5 minutes
Repeat 3 more times (total of 4 rounds) for reps
~ Recommended weight for Hang Snatch is 75/55 lbs but you should be able to do all 10 unbroken with perfect form.