CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B:1: Metcon (Time)
In teams of 2, on a running clock, complete the following;
BUY IN:
The team, dividing reps evenly, will complete 250 double unders / 500 single unders.
*****TEAM will rest exactly 3 minutes*****
a) Team members will alternate full rounds to complete 5 rounds each of;
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*****TEAM will rest exactly 3 minutes *****
b) Team members will alternate full rounds to complete 5 rounds each of;
6 Pull Ups (strict, kipping,banded, jumping, etc..)
9 V-Ups ~ https://www.youtube.com/watch?v=iP2fjvG0g3w
12 Wall Ball Shots
*****TEAM will rest exactly 3 minutes*****
c) Team members will alternate full rounds to complete 5 rounds each of;
3 Snatch
6 Burpee over the barbell
9 AbMat Situps
* Buy In: ~ Only one partner may work the jump rope at a time. Prior to completion of the 250 reps, each teammate MUST complete a 100 Meter walk with a plate (suggested 45/25) in the overhead position. Teammate A can start on the jump rope while Teammate B does the walk. When B returns, she/he can take over the reps on the rope until A returns from their walk. At that point, they can both work on the rope (one at time) until 250/500 is achieved.
* Suggested barbell weights are 95/65 lbs
* Suggested wall ball weight is 20/14 lbs
* If you do not have or want a training partner, complete B:2
B:2: Metcon (Time)
On a running clock, complete the following;
BUY IN:
Complete 125 double unders / 250 single unders & a 100 meter walk with a plate in the overhead position.
***** Rest exactly 3 minutes*****
a) Complete 5 rounds of;
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
*****Rest exactly 3 minutes *****
b) Complete 5 rounds of;
6 Pull Ups (strict, kipping,banded, jumping, etc..)
9 V-Ups ~ https://www.youtube.com/watch?v=iP2fjvG0g3w
12 Wall Ball Shots
*****Rest exactly 3 minutes*****
c) Complete 5 rounds of;
3 Snatch
6 Burpee over the barbell
9 AbMat Situps
* Buy In – ~ Divide the reps / walk as you wish but your time ends when both are completed.
* Suggested barbell weights are 95/65 lbs
* Suggested wall ball weight is 20/14 lbs