CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Hang Clean (3-3-3-3-3)
Five sets of:
Hang Clean x 3 reps ~ may be power or squat
Rest 2-3 minutes
*You many NOT drop the bar during set of 3’s
Custom Metcon
D: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings (53/35 lbs)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell Push Presses (5 each arm)