CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (E2MOM – 10 Minutes)
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 3 minutes of;
9 Thrusters (75/55lbs)
9 Pullups
Rest 2 minutes and complete two more sets for a total of 3.
Rx+ – Thrusters (95/65 lbs)
Rx+ – Chest to bar Pullups
*Keep a running total