CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Front Squat (5-4-3-2-1-1-4)
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternating full rounds with increasing reps, complete as many rounds and reps in 16 minutes of:
Double Unders 12-14-16-18-20
Sit Ups 6-8-10-12-14
Alt. DB Snatch 4-6-9-10-12 (50/35 lbs)
200m Run together
Partner A will perform 12 Dubs, 6 Sit ups, and 4 DB Snatch while partner B rests. Partner B will then perform the same 12,6, and 4 while partner A rests. Partner A will then perform 14 dubs, 8 Situp, and 6 DB Snatch (reps increased from 1st set) while Partner B rests. Partner B will then do 14,8,and 6.
This pattern will continue until both partners have reached and completed the round of 20 Dubs, 14 Situps, and 12 DB Snatches. At that point, they will run 200m together and upon returning, start another round over at the beginning of 12, 6, and 4 and alternate rounds with increasing reps until it’s time to run again..