CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Squat Clean (1-1-1)
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 cleans from the floor.
Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
C: Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Kettlebell Swings (53/35 lbs)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Alternating Dumbbell Snatch (50/35 lbs
10 Box Jumps (24/20 In)
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Air Squats