CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
Weightlifting
B: DB Complex (1-1-1-1-1)
Complete the following sequence in order;
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squats
5 DB Push Press
15 Minutes to find heaviest set.
The DB’s, through all 20 reps, may not rest on the ground. Do at least 5 sets.
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps;
0:00 – 8:00 – 800M run, Max Clean and Jerk (135/95lbs)
8:00 – 11:00 – Rest
11:00- 17:00 – 400m run, Max Power Snatch (115/80 lbs)
17:00-19:00 – Rest
19:00-23:00 – 200m Run, Max Thrusters (95/65 lbs)
Divide Runs evenly
Break up Barbell movements as desired