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: Snatch + Overhead Squat x 3 (1-1-1-1-1)
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 -3 minutes between sets.
Custom Metcon
D:P: Metcon (2 Rounds for reps)
In teams of 2, complete the following for rounds for reps;
i. Alternating movements, complete as many rounds and reps as possible in 9 minutes of;
10 Deadlifts (135/95 lbs)
10 Hand Release Push Ups
10 Wall Balls (20/14 lbs)
**** REST 3 MINUTES ****
ii. Alternating movements, complete as many rounds and reps as possible in 9 minutes of;
10 Squat Snatch (75/55/35/PVC)
10 AbMat Situps
10 Overhead Walking Lunge (45/25 lbs)
~ The squat snatches should be unbroken. Find the weight that puts you there but remains a challenge to the movement.
~ Lunges are quick count (5 per leg)
~ Team must change bar weight during rest
D:S: Metcon (2 Rounds for reps)
Complete as many reps as possible of;
i. Complete as many rounds and reps as possible in 9 minutes of;
10 Deadlifts (135/95 lbs)
10 Hand Release Push Ups
10 Wall Balls (20/14 lbs)
**** REST 3 MINUTES ****
ii. Complete as many rounds and reps as possible in 9 minutes of;
10 Squat Snatch (75/55/35/PVC)
10 AbMat Situps
10 Overhead Walking Lunge (45/25 lbs)