CrossFit PPG – CrossFit
The CrossFit Games Open begins on Feburary 23, 2017. The is a true test that celebrates your hard work, determination, and dedication as a community. Just like everything else, we are all in it together but the goal is to prove your fitness. To yourself, your gym, your region, and even your world.
http://games.crossfit.com/about-the-games/the-open
Over the next 6 weeks the programming will shift a little as we are going to spend a lot of time seeking out and programming WODS that will translate well for the Open and prepare us to succeed as much as possible. It will place a heavy emphasis on the types of movements that have reliably appeared in the Open over the past several years. The primary goals being to increase physiological adaptation for the 10-15 minute range, working on mental toughness, and familiarizing new comers with rep schemes commonly seen in the Open.
Special shout out to Coach Jim for finding a programming cycle that will fit PPG’s needs perfectly!!!
– Coach Steve
#trusttheprocess #2017open #SUBU
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Front Squat (EMOM x 6 Minutes @ 4 reps)
Spend 15-20 mintues to work up to a heavyish set of 4 reps. Then complete 4 Fronts Squats every minute on the minute for 6 minutes at approximately 70% of your most recent or all time 1RM.
Custom Metcon
C: Metcon (Time)
Compete 4 rounds for time of;
5 Snatch (115/75 lbs)
5 Thruster (115/75 lbs)
5 Bar Facing Burpees