CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Deadlift (5-3-1-5-3-1)
*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+%
Rest 2-3 minutes between sets
Metcon
C: 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
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