CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (Back Squat – NO MEASURE)
This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.
C: Back Squat (E2MOM – 8 Minutes)
Every 2 minutes complete 2 reps to find a deep, heavish 2RM
D:P: Metcon (Time)
In teams of 2, with only one person working at a time, complete the following;
120 Kettlebell Swings (53/35)
100 Push Press (95/65 lbs)
80 Pull-Ups
60 Burpee Box Jump-Overs (30″/24″)
400 Meter Plate relay (45/25 lbs)
~ Running partner will carry a plate in EACH hand
~ If you don’t have or want a training partner, completed D:S
~ Both hands and both feet must make contact with the top of the box simultaneously.
D:S: Metcon (Time)
Complete the following;
60 Kettlebell Swings (53/35 lbs)
50 Push Press (95/65 lbs)
40 Pull-Ups
30 Burpee Box Jump-Overs (30″/24″)
200 Meter Plate Run (45/25 lbs)
~ Both hands and both feet must make contact with the top of the box simultaneously.