CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Technique WOD
B: “Goat” Session
Take 15 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you the most to see in a WOD. Spend all 10 minutes hitting it hard!!! Be honest about your weaknesses here.
“Hiding from your weaknesses is a recipe for incapacity and error.” – Coach Glassman
Custom Metcon
C: Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 6 minutes of:
6 Power Snatches (115/80 lbs)
12 Wall Ball Shots (20/14 lbs)
Rest 4 minutes, and when the running clock hits 10:00…
Complete as many rounds and reps as possible in 6 minutes of:
12 Alternating Single-Arm KB Snatch (53/35 lbs)
12 Box Jump-Overs (24″/20″)
Rest 4 minutes, and when the running clock hits 20:00…
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Burpees x Max Reps