CrossFit PPG – CrossFit
A: Warm Up (No Measure)
i. 500m row (Damper on 10)
ii. 3 rounds of 20 seconds each;
a) Ardha Hanumanasana (Half Split)
b) Parvirtta Anjaneyasana (Lunge Twist)
c) Sucirandhrasana (Eye of the Needle Pose)
d) Parsva Uttanasana (Forward Fold with Twist)
e) Supta Matsyendrasana (Reclined Spinal Twist)
http://www.tabatatimes.com/5-post-crossfit-yoga-poses-for-deadlifts/
B: Deadlift (E2MOM – 12minutes (6 sets))
Every two minutes, for 12 minutes (6 sets of):
Deadlift x 3 reps
*No more time between reps then needed to drop the bar from the top position and reset.
*Strive for Virtuosity (“performing the common uncommonly well.”)
C: Metcon (AMRAP – Reps)
Complete as many rounds and reps as possible in 8 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
….
*Continue the pattern of adding 3 reps to both movements until time expires.