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”
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
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 (3 Rounds for reps)
In teams of two, complete the following for max reps during each ‘work’ session;
1 minute of max KB Swings (53/35 lbs)
—Rest 2 minutes—
2 minutes of max Burpee Toe to Bar
2 minutes of max Push Press (75/55 lbs)
— Rest 2 Minutes—
3 minutes of max Hang Power Cleans (75/55 lbs)
3 minutes of max AbMat Situps
3 minutes of plate clusters (45/35 lb)*
*A plate cluster is a ground to overhead with plate + 2 alternating stationary reverse lunge
~ Score is total reps for segment 1, 2, & 3