CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: 4-Stop Halting Clean Deadlift + Hang Clean (E2MOM – 12 Minutes)
Every 2 minutes, for 12 minutes (6 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the 6 sets.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean
1 Front Squat
1 Shoulder to Overhead
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
*Athletes should use approximately 65% of their body weight if all 3 movements can be done with near perfect mechanics.