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: Behind The Neck Jerk (1-1-1)
Custom Metcon
D: Metcon (3 Rounds for reps)
Against three-minute running clock, complete the following:
400 Meter Run
30 Double Unders
Shoulder to Overhead x Max Reps
Rest three minutes between sets, and complete a total of three sets.
~ Weight for Shoulder to Overhead will be 50-55% of your BTJ in Part C