CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Deadlift (3-3-3)
Custom Metcon
C: Metcon (2 Rounds for reps)
i. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 7 minutes of:
4 Deadlifts (155/105 lbs)
6 Toe To Bar
8 Wall Balls (20/14 lbs)
** REST 3 MINUTES**
ii. Alternating full rounds, complete as many rounds and reps in 7 minutes as possible of;
4 Hang Power Cleans*
6 Abmat Situps with Plate** (25/15 lbs)
8 Alternating DB Snatch (50/35lbs)
*Suggested weight on HPC is 135/95 lbs but choose a load you can cycle unbroken across the time domain.
**Plate touches ground behind the head, then touches ground in front of the feet.