CrossFit PPG – CrossFit
Warm-up
A: Warm-up (No Measure)
Use this time to follow a coach led warmup or athletes choice.
Weightlifting
B: “Pick your Poison”
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes to master the technique.
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2, complete the following for reps in each round;
i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Hang Snatch (75/55 lbs)
9 Box Jumps – step down (24/20)
*** REST 2 MINUTES***
ii. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of;
6 Overhead Squats (75/55 lbs)
9 Toe to Bars
*** REST 2 MINUTES***
iii. Complete as many reps as possible in 5 minutes of;
500M Ski (Split evently)
Max reps of Ground to Overhead* (75/55 lbs)
* For EVERY ground to overhead completed in part iii. 1 air squat MUST also be completed. So if Partner A does 5 GTO’s, he/she must do 5 Air Squats before Partner B can go. Only GTO reps will be counted but they must be accompanied with a completed air squat.
* Do not count 500m as reps (buy-in)