CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Back Squat (5-3-1-5-3-1)
Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.
Custom Metcon
C: Metcon (Time)
21-15-9 reps for time of:
Push presses
Power cleans
Men: 135 lb.
Women: 95 lb.
* Courtesy of CrossFit HQ