CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Snatch (E2MOM – Multiples)
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
Rest 60 seconds, and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
Metcon
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minutes of:
3 Power Snatches (115/80 lbs)
6 Overhead Squats (115/80 lbs)
9 Burpees Over the Barbell