04/12/2019

CrossFit PPG – CrossFit

Warm-up

A: Coach Led Warmup (No Measure)

Weightlifting

B: Hang Snatch + Snatch + Overhead Squat (E2MOM – 14 Minutes)

Every two minutes, for 14 minutes (7 sets):

Hang Snatch + Snatch + Overhead Squat

Custom Metcon

C: Metcon (3 Rounds for reps)

In teams of 2, complete the following for reps in each round;

i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;

6 Hang Snatch (approx. 65% of Part B)

9 Box Jumps (24/20)

*** REST 2 MINUTES***

ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;

6 Overhead Squats (approx. 65% of Part B)

9 Toe to Bars

*** REST 2 MINUTES***

iii. Complete as many reps as possible in 5 minutes of;

400m Run (together)

Max reps of Ground to Overhead* (approx. 65% of Part B)
* For EVERY ground to overhead completed in part iii. 1 air squat MUST also be completed. So if Partner A does 5 GTO’s, he/she must do 5 Air Squats before Partner B can go. Only GTO reps will be counted but they must be accompanied with a completed air squat.

* Both partners must Rx to be Rx’d