CrossFit PPG – CrossFit

Warm-up

A: Coach Led Warmup (No Measure)

Weightlifting

B: Back Squat (5-3-1-5-3-1)

Back Squat

*Set 1 – 5 reps @ 75-80% of 1-RM

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90-95%

Rest 2 minutes between sets.

Custom Metcon

C: Metcon (Time)

21-15-9 reps for time of:

Push presses

Power cleans

Men: 135 lb.

Women: 95 lb.
* Courtesy of CrossFit HQ