CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Snatch + Overhead Squat x 3
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes
Custom Metcon
C: Metcon (Time)
For time:
25 Burpees Over the Concept 2 Erg
500 Meter Row
Events C,D, & E will be performed against an 8-minute running clock.
D: Squat Clean (1×1)
In the remainder of the time on the 8-minute clock from Part C
Establish a 1-RM Squat Clean
E: Metcon (Weight)
Combined Score of Events C and D
Athletes will receive three separate scores Events C,D, and E.
(C) Time to complete Event 1
(D) amount of heaviest successful squat clean performed in the 8-minute time period (in pounds, not kilograms); and
(E) a total score, which will equal the athletes’ score for Event 2 MINUS 1 pound for every second over 2:15 minutes (for males) or 3:15 minutes (females) it took the athlete to complete Event C.
Athletes who complete Event C in less than 2:15 minutes (for males) or 3:15 minutes (for females) will ADD 1 pound for every second under that baseline time. Example score calculations for males and females are below:
Male Example: Event 1 = 2:22, Event 2 = 315 lbs, Event 3 Score = 308
Female Example: Event 1 = 2:55, Event 2 = 225 lbs, Event 3 Score = 245