CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Three Position Snatch
Snatch from three positions
1. From hang position
2. From launch position, bar at the top of your knees with your hamstrings engaged.
3. From the floor
The goal is to keep the bar as close as you can to your body. Do the progression in order, 1, 2 then 3 and make sure the bar travels the same path in the next progression as it did in the previous progression.
Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Perform as many rounds and reps as possible in 10 minutes of:
30 Double Unders
10 Hang Power Snatch (95/65 lbs)
30 Double Unders
10 Thrusters (95/65 lbs)