CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (3-3-2-2-1-1)
Custom Metcon
C: Metcon (2 Rounds for reps)
In teams of 2, alternating full rounds, complete the following;
i. As many rounds and reps as possible in 6 minutes of;
5 Man O Wars (35/25 lbs)
10 AbMat Situps
** REST 2 MINUTES **
ii. Complete as many rounds and reps as possible in 6 minutes of;
6 Power Snatch (75/55 lbs)
6 Bar Facing Burpees
* Man-O-War – This is a combination of a burpee and dumbbell snatch. The first rep is started by deadlifting the DB and standing tall with dumbbell in hand. Athlete drops on the floor with thighs and chest in contact with the floor and dumbbell in one hand. Athlete then comes out of the burpee by jumping / stepping the feet forward towards the chest, then transition to a dumbbell snatch as athlete rises up. Movement completes when dumbbell arm is fully locked out overhead and hips and knees are fully extended. As athlete goes down for the next rep, the dumbbell should be switched to the other hand then repeat the movement. The non-lifting hand may not be in contact with the body during the movement.