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 (3-2-1-3-2-1)
Back Squats:
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2-3 minutes between sets and use the time to work shoulder mobility
Custom Metcon
D: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Squat Clean Thruster (95/65 lbs)
10 Pull-Ups
15 Box Jumps (24″/20″)