CrossFit PPG – CrossFit
* PROGRAMMING NOTE*
I will continue to program weighted skill sessions and metabolic conditioning WODS that will challenge you, improve you, and force you to perform at high intensity. It’s what we’ve always done, it’s what your body is accustomed to, and it’s why you are as good as you are. Having said that, with the OPEN upon us you must take personal responsibility in adjusting / scaling your cycles so that you perform at an optimal level during the Games Workouts. Your coaches can help you with this if needed.
~ Coach Steve
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Power Clean (E2MOM – 10 Minutes)
Every 2 minutes, for 10 minutes (5 sets):
Power Clean
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%+
Metcon
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 7 minutes of;
10 Power Cleans (135/95 lbs)
20 Hand Release Push Ups