CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Behind The Neck Jerk (1-1-1-1)
*Spend 20 minutes and find today’s 1 RM.
*Do not back rack / front rack bar after passing 60% of previous PR
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of two, alternating rounds, complete as many rounds and reps a possible in 5 minutes of:
6 Hang Power Cleans
6 Box Jumps (24/20″)
Rest 2 minutes
In teams of two, alternating rounds, complete as many rounds and reps a possible in 5 minutes of:
6 Shoulder to Overhead
6 Chest to Bar Pull ups
Rest 2 minutes
In teams of two, alternating rounds, complete as many rounds and reps a possible in 5 minutes of:
6 Deadlifts
6 Bar facing Burpees
*Use a weight that you can manage unbroken but will challenge you.
*Suggested is 155/135/95 for men and 105/95/65 for women. All are considered Rx
*Regular pullups will be Rx for those that do not have C2B mastered.