CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
Skills & Drills
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 (3-3-3)
Custom Metcon
D:P: Metcon (Time)
In teams of 2, complete the following for time;
Buy in: 50 Bar over Burpees
Then 5 Rounds of;
20 Wall Balls (20/14 lbs)
20 Hang Power Cleans (95/65 lbs)
20 Box Jumps (24/20 ins)
20 KB Swings (50/35 lbs)
20 Situps
Cash Out: 75 Double Unders / 150 Singles
~ RX+ will be 20 KB or DB Single Arm Alternating Snatches (53/50/35 lbs) & 150 Dubs or 300 singles cash out
~ Partners will split work evenly with only one partner working at a time.
~ All 100 reps of Round 1 must be completed before starting Round 2
D:S: Metcon (Time)
Complete the following for time;
Buy in: 25 Bar over Burpees
Then 5 Rounds of;
10 Wall Balls (20/14 lbs)
10 Hang Power Cleans (95/65 lbs)
10 Box Jumps (24/20 ins)
10 KB Swings (53/35 lbs)
10 Situps
Cash Out: 75 Double Unders / 150 Singles
~ RX+ will be 10 KB or DB Single Arm Alternating Snatches (53/50/35 lbs)