CrossFit PPG – CrossFit
1: Coach Led Warmup (No Measure)
2: Snatch DL & Snatch
Every 2 minutes, for 20 minutes (10 sets): 3 Snatch Lift Offs + Snatch (for the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pause slightly before returning it to the ground – work on perfect positioning during that first phase of the lift) Build in loads over the course of the 10 sets from approximately 60-90% of your 1-RM Snatch
3: Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets), for times: 135/95 lb. Hang Power Snatch x 10 reps
24″/20″ Box Jump Overs x 20 reps
400 m Run
The clock will be set for 3, 6 minute rounds. Record your time for each round.