CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Split Jerk (E2MOM – 20 Minutes)
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
Goal is to establish perfect footwork and mechanics.
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
9 Handstand Push-Ups
12 Ring Dips