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: Split Jerk (E2MOM – 12 Minutes
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving Position x 2 reps
*Sets 1-2 = @ 65% of your 1-RM Split Jerk
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%+)
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
12 Jerks (115/85 lbs)
6 Bar Facing Burpees
12 Abmat Situps