CrossFit PPG – CrossFit
Warm-up
A: Coach Led Warmup (No Measure)
Weightlifting
B: Power Snatch (3-2-1-1-1)
Find today’s 1RM
Custom Metcon
C:P: Metcon (Time)
In teams of 2, complete the following for time;
Buy in: 400m run (divide evenly)
Then Complete the following for time;
Alternating full rounds, complete 10 rounds of;
3 Snatch
6 Bar facing Burpees
9 Sit Ups
*** REST 4 MINUTES ***
Then, dividing reps evenly, complete the following;
70 KB Swings (53/35 lbs)
60 Deadlift
50 Shoulder to Overhead
Cash Out: 400m run (divide evenly)
~ Barbell weight will be 65% of Part B
C:S: Metcon (Time)
Complete the following for time;
Buy in: 200m Run
Then Complete the following for time;
Complete 5 rounds of;
3 Snatch
6 Bar facing Burpees
9 Sit Ups
*** REST 4 MINUTES ***
Then complete;
35 KB Swings (53/35 lbs)
30 Deadlift
25 Shoulder to Overhead
Cash Out: 200m run
~ Barbell weight will be 65% of Part B