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)