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.
~Spend 12-15 minutes working the skill at low weights in preparation for section C
C: Hang Squat Snatch (1-1-1)
~ Athletes will have 7 minutes to find today’s 1RM
Custom Metcon
D:P: Metcon (Time)
30/30
In teams of two, complete the following as quickly as possible:
30 Snatches
30 Rounds of “Cindy” (one round of “Cindy” includes 5 Pull-Ups, 10 Push-Ups and 15 Squats)
Tasks may be partitioned however the group of two chooses. Both partners may work at the same time, but they cannot be working at the same task. In other words, each group of two only gets one barbell (unless M/F pair) and one-pull-up bar. One partner can knock out rounds of Cindy while the other snatches, but you can never have both partners working on Cindy at the same time.
~ Suggested weight for Snatch is the weight used on your last Isabel WOD OR 75% of your 1RM.
D:S: Metcon (Time)
15/15
Complete the following as quickly as possible:
15 Snatches (135/95 lbs.)
15 Rounds of “Cindy” (one round of “Cindy” includes 5 Pull-Ups, 10 Push-Ups and 15 Squats)
~ Suggested weight for Snatch is the weight used on your last Isabel WOD OR 75% of your 1RM.