CrossFit PPG – CrossFit
Warm-up
Coach Led Warmup (No Measure)
Weightlifting
B: Skills & Drills (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: Deadlift (3-2-1)
Custom Metcon
D:P: Metcon (4 Rounds for reps)
In teams of 2 perform 4 sets against a 4-minute running clock, for max reps of:
Row 500/400 Meters
immediately followed by as many rounds and reps* as possible of…
10 Kettlebell Swings (53/35 lbs)
10 Push Press (75/55 lbs)
Partner A will race through 4 minutes, then rest while Partner B races through 4 minutes – alternating back and forth until each partner has completed two sets.
* Do not include meters as part of your rep counts
D:S: Metcon (2 Rounds for reps)
Complete 2 sets against a 4-minute running clock, for max reps of:
Row 500/400 Meters
immediately followed by as many rounds and reps* as possible of…
10 Kettlebell Swings (53/35 lbs)
10 Push Press (75/55 lbs)
* Rest 4 minutes between sets
* Do not include meters as part of your rep counts