CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (6-6-6)
Three sets of:
Deadlift x 6 reps
Rest 90 seconds
Ring or Stationary Dips x 5-10
Rest 90 seconds
Custom Metcon
C1: Metcon (Time)
SOLO:
Complete the following for time;
10 Clean and Jerks
2 rounds of Beach Body Cindy (5 Pull Ups / 10 push ups / 15 Abmat situps)
8 Clean and jerks
2 rounds of Beach Body Cindy
6 Clean and Jerks
2 rounds of Beach Body Cindy
4 Clean and jerks
2 rounds of Beach Body Cindy
2 Clean and Jerks
2 rounds of Beach Body Cindy
* Rx is the weight you recently used for GRACE.
* If you have a training partner…see WOD C2
C2: Metcon (Time)
PARTNER:
In teams of 2 Complete the following sequence in order for time;
10 Clean and Jerks
2 rounds of Beach Body Cindy
8 Clean and jerks
2 rounds of Beach Body Cindy
6 Clean and Jerks
2 rounds of Beach Body Cindy
4 Clean and jerks
2 rounds of Beach Body Cindy
2 Clean and Jerks
2 rounds of Beach Body Cindy
Each partner will alternate movements in each phase until both are completed prior to moving down the ladder.
*Example; Partner A will complete the 10 C&J’s as Partner B is completing two rounds of Cindy. When they are BOTH done, they will switch and Partner A will complete 2 rounds of Cindy while Partner B works on the 10 Clean and Jerks. When both are done, they will switch again and move onto the round of 8 clean and jerks and 2 Rounds of Cindy and so on…