CrossFit PPG – CrossFit
Back & Hamstring (No Measure)
Run 400 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
2 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
Deadlift (E3MOM – 18 Minutes Deadlift)
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Perform a sequence of deadlifts every three minutes.
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Conducted as a continuous round count. Ex….if in set 1 you get 3 complete rounds and 4 push ups, at the start of the 2nd cycle you will start with push up 5 and complete the 4th round overall. RX = 135/95