01/06/2017

CrossFit PPG – CrossFit

You are going to have shitty days, you are going have times where you think everyone, and everything is out to get you. Those are the days where you need to tune everything out and just concentrate on putting one foot in front of the other. By being consistent you avoid having your small failures, turn into big failures. How’s the first week of 2017 going for everyone? #staythecourse #SUBU

Mobility WOD

A: Smash & Floss (No Measure)

Spend 10 minutes on rollers, banded stretching, and mobility work.

Warm-up

B: Coach Led Warmup (No Measure)

Custom Metcon

C-P: Metcon (3 Rounds for reps)

3 Section Partner WOD – In teams of 2, spend exactly 2 minutes at each station for total reps:

SECTION 1 – 2 minutes each station for max reps of;

KB Swings (53/35 lbs)

Hand Release Push Ups

Double Unders

Deadlift (75/55 lbs)

SECTION 2 – 2 minutes at each station for max reps of;

Burpee Pull Ups

AbMat Situps

Snatch (75/55 lbs)

Walking Lunge

SECTION 3 – 2 minutes at each station for max reps of;

Russian Twist with KB (53/35 lbs)

P1 Plank Holds / P2 Lateral Hop Over P1

Shoulder to OH (75/55 lbs)

Row for Calories
*Do this for Part 1, Part 2, and Part 3

*There will be a 2 minute rest between all Sections but no rest moving from one station to another.

* Score will be total reps for EACH Section

*One partner working at a time, trade off as needed

C-S: Metcon (3 Rounds for reps)

If you do not have (or want) a training partner today, spend exactly 2 minutes at each station for total reps. You MUST have an equal work : rest ratio during each section as it pertains to time (ex: 15 seconds on / 15 seconds off ; 30 on / 30 off; etc…)