CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure – 6 Minutes)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Overhead Squat (10-10-10)
~ Weight will be taken from the floor
Custom Metcon
D: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps in each round;
i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Hang Cleans (60% of 1RM)
9 Box Jumps (24/20)
*** REST 3 MINUTES***
ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
10 Deadlifts
10 Wall Balls (20/14 lbs)
*** REST 3 MINUTES***
iii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Shoulder to Overhead
9 KB Swings (53/35 lbs)
~ Deadlift /S2OH weights will be same as HPC from section i.