CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (No Measure)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Back Squat (4-4-4)
~ Work up to a heavy set of 4
Custom Metcon
D:P: Metcon (AMRAP – Rounds and Reps)
In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 12 minutes of:
60 KB Swings (53/35 lbs)
50 Hang Cleans
40 Toe to Bars / Hanging Knee Raises
30 Shoulder to Overhead
200 Meter Run
~Suggested weights for Barbell movements are 95/65 lbs
~Partners will split the run which counts as 1 rep for every 10 Meters (20 Total)
D:S: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
30 KB Swings (53/35 lbs)
25 Hang Cleans
20 Toe to Bars / Hanging Knee Raises
15 Shoulder to Overhead
100 Meter Run
~Suggested weights for Barbell movements are 95/65 lbs
~The run counts as 1 rep for every 10 Meters (10 Total)