10/02/2017

CrossFit PPG – CrossFit

Warm-up

A: 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: Push Press (4-4-4-4)

Four sets of:

Push Press x 4 reps

Rest 2 minutes

Clean Pulls x 3 reps

(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)

Custom Metcon

D: Metcon (5 Rounds for reps)

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Burpees (for max reps)

Rest 2 minutes