CrossFit PPG – CrossFit
Snow Day!!! – feel free to choose today’s skill and metcon or make up yesterdays session that was cancelled for weather!!! ~ coaches
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills
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: Push Press (Emom – 6 minutes – 4 reps @ 70%)
Complete 4 deadlifts every minute on the minute for 6 mintues @ 70% of your 1RM
D: Deadlift (EMOM – 6 Minutes)
Perform 4 deadlifts every minute on the minute for 6 minutes at 70% of your 1RM
Custom Metcon
E: Metcon (Time)
Complete 4 rounds for time;
12 Alternating DB Snatch (50/35 lbs)
8 Single DB Overhead Squat (50/35 lbs)
~ The goal here is to establish comfort with the single arm squat. DO NOT sacrifice load for technique. There should be clarity on the squat depth for every single rep.
~ https://www.youtube.com/watch?v=fa_yJa2XwXk
Metcon
F: CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
~ https://www.youtube.com/watch?v=s6M7GuzS4cA&t=1921s
~ Suggested scaled weight scheme
M=135lbs/155lbs/185lbs/205lbs/225lbs/245lbs
F=75lbs/95lbs/115lbs/135lbs/155lbs/185lbs