CrossFit PPG – CrossFit

Warm-up

A: Coach Led Warmup (No Measure)

Weightlifting

B: Shoulder Press (5-5-5-5 5)

Tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets (80% or above) to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps without the Tempo

Custom Metcon

C: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

20 Alternating Dumbbell Snatches (50/35 lbs)

10 Single-Arm Dumbbell Overhead Walking Lunges (50/35 lbs –10 steps down- switch arms and 10 steps return back)