CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Weightlifting
B: Shoulder Press (E2MOM – 8 minutes @ 3 reps)
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3 reps
Go as heavy as possible!
C: Push Press (E2MOM – 8 Minutes @ 3 reps)
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3 reps
Go as heavy as possible!
Custom Metcon
D:P: Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 14 minutes of:
100m Run
10 Alternating DB Snatch
5 DB over Burpees *
* Resting partner MUST complete 1 rope climb (or equivalent) before beginning their next round. This may be done at any time while their partner works.
* This is a sprint…the desired stimulus is for you to hit the KB under fatigue and push through. Push the runs and minimize transition
* DB snatch weight recommended is 50/35. Pick a weight that will challenge you but will not require broken sets.
* For Rx, burpees must be 2 footed jump out, 2 footed jump in and the feet must pass over the DB. Recovering from the burpee, you may step forwards or backwards to align yourself with the DB prior to the lateral jump over.
D:S: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 14 minutes of:
100m Run
10 Alternating DB Snatch
5 DB over Burpees *
* You MUST complete 1 rope climb (or equivalent) before beginning their next round. This may be during the round.
* You will complete 1 rope climb for every round you complete.
* See standards from D:P