CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure – Squat Cleans)
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: Squat Clean (3-3-3)
Find today’s heavy triple. Rest no more than 8-10 seconds between reps.
Metcon
D: CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Scaling Optinos;
M= 95-115-135
F= 65-85-95
~ Scaled weight should be about 70% of your 1RM