CrossFit PPG – CrossFit

PROGRAMMING NOTE : OPEN PREP 2019

This is the first week of the next cycle. Gone are the day’s of the EMOM 6×5 which you might think is a good thing, but you should be asking yourself, what’s coming that is worse? We’ve changed the strength work to a fairly short time frame at a set 65% to 75%. Again this is not something I would program for a novice.

You need to be smart enough to know when to push these reps and when not too. Don’t grind out crummy reps during the strength work, you need to hit difficult reps with acceptable form. Notice I say acceptable because when you are this fatigued you will not be using ideal form, but you should be using safe form.

For the WODs you really need to get into the open mentality. You have to be smart with your pacing and really push yourself, because every rep matters. These are not particularly long WODs so really use max effort here.

Warm-up

A: Coach Led Warmup (No Measure)

Weightlifting

B: Back Squat (7 Minute AMRAP @ 70%)

Spend 12-15 minutes warming up to a heavish Backsquat. Then complete as many reps as possible in 7 minutes.

Compare to 01/23/17

Custom Metcon

C: Metcon (AMRAP – Rounds and Reps)

Perform as many rounds and reps as possible in 11 minutes of;

5 Hang Power Snatch (65/95 lbs)

40 Double Unders
Compare to 01/23/2017