CrossFit PPG – CrossFit
1: Bowling (No Measure)
3 Rounds
Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.
2: Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
3: Metcon (10 Rounds for weight)
E2MOM – Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean
**Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
4: Metcon (Time)
For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders