CrossFit PPG – CrossFit
Warm-up
A: Warm-up Option (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: Hang Power Clean
3-3-3
Make-Up Day
C: Make Up Session (No Measure)
If you choose, please take this opportunity to make up a workout / lift that you missed in the recent past. This will be contingent on the coach’s ability to run the clock against the class, equipment availability, and space for regularly scheduled class.
Custom Metcon
D: Metcon (Time)
In teams of 2,alternating full rounds, complete 4 rounds total of:
8 Hang Power Cleans (95/65 lbs)
8 Box Jump Overs (24/20 in)
then as a team, complete
8 Rope Climbs (15′)
Then,alternating full rounds, complete 4 more rounds of:
8 Hang Power Cleans (95/65 lbs)
8 Box Jump Overs (24/20 in)
then as a team, complete
6 Rope Climbs (15′)
Then, alternating full rounds, complete 4 more rounds of:
8 Hang Power Cleans (95/65 lbs)
8 Box Jump Overs (24/20 in)
then as a team, complete
4 Rope Climbs (15′)
Then, alternating full rounds, complete 4 more rounds of:
8 Hang Power Cleans (95/65 lbs)
8 Box Jump Overs (24/20 in)
then as a team, complete
2 Rope Climbs (15′)
Each athlete will alternate full rounds on the couplet. After each teammate has completed the couplet twice, both partners, as a team, will complete the specified amount of rope climbs and move back to the couplet.