CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Weightlifting
B: Power Snatch (3-3-2-2-1-1)
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps in each round;
i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Snatch
9 Wall Balls (20/14 lbs)
*** REST 2 MINUTES***
ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
8 Hang Power Cleans
12 Abmat Sit-Ups
*** REST 2 MINUTES***
iii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Ground to Overhead
9 Box Jump Overs (24/20 ins)
~ Suggested weight on BB for all three sections is 50% of Part B
C: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps in each round;
i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Snatch
9 Wall Balls (20/14 lbs)
*** REST 2 MINUTES***
ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
8 Hang Power Cleans
12 Abmat Sit-Ups
*** REST 2 MINUTES***
iii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Ground to Overhead
9 Box Jump Overs (24/20 ins)
~ Suggested weight on BB for all three sections is 50% of Part B