CrossFit PPG – CrossFit
Warm-up
Weightlifting
B: Push Press (Push Press x 3 reps @ 11X2 (six sets))
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 3-4% more weight that you used last week.
Custom Metcon
C: Metcon (4 Rounds for reps)
Every minute, on the minute, for 16 minutes (4 sets) for max reps:
Minute 1 – 45 seconds of AbMat Situps
Minute 2 – 45 seconds of Double-Unders
Minute 3 – 45 seconds of Push Ups
Minute 4 – 100 Meter Recovery Jog/Walk
Exclude 100m in rep count for each of 4 rounds