CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Pause Deadlift (5-5-5)
Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.
Start sets around 60-65% of 1-RM and build by feel. This is not a max day…this is a skill day.
Custom Metcon
C: Metcon (Time)
In teams of two splitting reps evenly, complete three rounds for time of:
600 Meter Run
40 Power Snatches (95/65 lbs)
20 Overhead Squats (95/65 lbs)
10 Bar-Facing Burpees