CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
B:P: Metcon (3 Rounds for reps)
In teams of 2, complete the following;
A: Alternating full rounds, complete as many rounds and reps as possible in 8 minutes of;
24 Double Unders
12 Sit Ups
6 Power Snatch
**** REST 4 Minutes****
B: Alternating movements, complete as many rounds and reps as possible in 8 minutes of;
6 Clean and Jerk
12 Wall Balls (20/14lbs)
18 Flutter Kicks (4 Count)
**** REST 4 Minutes****
C: Alternating full rounds, complete as many rounds reps as possible in 8 minutes of;
6 Hang Power Cleans
8 Box Jump Overs (24/20 ins)
12 Deadlifts
~ Record reps for each round
~ Use 65% of your 1RM on Snatch for all 3 barbell movements
~If you do not have or want a partner, complete B:S
Custom Metcon
B:S: Metcon (3 Rounds for reps)
A: Complete as many rounds and reps as possible in 8 minutes of;
24 Double Unders
12 Sit Ups
6 Power Snatch
**** REST 4 Minutes****
B: Complete as many rounds and reps as possible in 8 minutes of;
6 Clean and Jerk
12 Wall Balls (20/14lbs)
18 Flutter Kicks (4 Count)
**** REST 4 Minutes****
C: Complete as many rounds reps as possible in 8 mintues of;
6 Hang Power Cleans
8 Box Jump Overs (24/20 ins)
12 Deadlifts