Main – CrossFit
1: CrossFit PPG 2 leg day (No Measure)
Row 500m
10m inchwarm
10m toy soldiers
x2
10 pushups
10 situps
10 airsquats
2: Front Squat
3: 12 EMO2M Front Squat (6 Rounds for weight)
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Goal is to increase loads used last week.
4: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
…
5: Metcon (3 Rounds for weight)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 12 reps each arm @ 2110