CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Clean (EMOM x 6 Minutes @ 4 reps)
Spend 15 minutes to work up to a heavish set of 4 reps (athletes choice of broken or not). Then complete 4 cleans every minute on the minute for 6 minutes at 70% of your 1RM.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of;
15 Deadlifts (225/155 lbs)
15 AbMat Situps
15 Hand Release Pushups
Rx+
* GHD sit-ups
* Handstand Pushups
For those new to The GHD, Coaches will provide a progression in which you will NOT be allowed to go past parallel.