CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: “Pick your Poison” (1-1-1)
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Custom Metcon
C: Metcon (AMRAP – Rounds and Reps)
In teams of 2, alternate full rounds to complete as many reps as possible in 14 minutes of;
1 Hang Power Snatch (95/65 lbs)
6 KB Swings (53/35 lbs)
9 Abmat Situps
2 Hang Power Snatches (95/65 lbs)
6 KB Swings (53/35 lbs)
9 Abmat Situps
3 Hang Power Snatches (95/65 lbs)
6 KB Swings (53/35 lbs)
9 Abmat Situps
….adding 1 Hang Power Snatch for each progressed round
Partner A will cycle through 1 HPS, 6 KB, and 9 Situps. Partner B will repeat that same rep scheme. Partner A will then cycle through 2 HPS, 6 KB, and 9 Situps. Partner B will repeat that same rep scheme. With each round completed, both partners will add 1 Hang Power Snatch to the complex until time expires.