CrossFit PPG – CrossFit
Warm-up
Weightlifting
A: Coach Led Warmup (No Measure)
B: Power Clean (EMOM – 12 Minutes)
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
Record today’s 1 rep max
Custom Metcon
C: Metcon (Time)
Three rounds for time of:
10 Hang Clean & Jerks (115/75 lbs)
50 Double-Unders
D: Metcon (No Measure)
Three sets of:
Single-Arm KB Row x 8 reps
Rest 60 seconds
Arms forward plank x 45 seconds
Rest 60 seconds
http://assets.menshealth.co.uk/main/thumbs/15513/arms-extended-plank618__landscape.jpg
