CrossFit PPG – CrossFit
Shoulder Warm Up (No Measure)
300 meter row
10 m butt kickers
10 m high knees
10 m toy soldier
15 PVC passovers
15 Push-ups
Banded shoulder mobility
Dynamic Push-ups (Max Height)
Do a standard push up and explode on the way up. Try to drive your hands off the ground. Then progress to pushing up off the ground and landing with your hands on bumper plates. Add plates to see how high you can get.
On a running clock, you have 10 minutes to reach your highest level. Record total inches (not an option in Wodify).
Three Position Snatch (1-1-1-1)
Snatch from three positions
1. From hang position
2. From launch position, bar at the top of your knees with your hamstrings engaged.
3. From the floor
The goal is to keep the bar as close as you can to your body. Do the progression in order, 1, 2 then 3 and make sure the bar travels the same path in the next progression as it did in the previous progression.
20 minutes to find today’s 1RM. All three lifts must be successful.
Randy (Time)
For Time:
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here