CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: High-Hang Snatch (1-1-1)
Custom Metcon
C: Metcon (4 Rounds for reps)
For max reps:
Tabata dumbbell box step-ups (50/35 lb Single DB to 20″ box)
Rest 1 minute
Tabata Plate Ground to Overhead (45/35 lb)
Rest 1 minute
Tabata Hang Power Snatch (75/55 lbs)
Rest 1 minute
Tabata bar-facing burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.