CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
10 Minutes
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.
Custom Metcon
C: Metcon (3 Rounds for reps)
In teams of 2 complete the following;
i. Alternating full rounds, complete as many rounds and reps as possible in 6 minutes of;
8 Box Jump Overs
8 High Hang Power Clean (75/55 lbs)
8 KB Swings (53/35 lbs)
** REST 2 MINUTES **
ii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
10 AbMat Situps
10 Hang Power Clean (75/55 lbs)
10 Air Squats
** REST 2 MINUTES **
iii. Alternating movements, complete as many rounds and reps as possible in 6 minutes of;
12 KB Sumo Deadlift High Pull (53/35 lbs)
12 Power Clean (75/55lbs)
12 Wall Ball Shots (20/14 lbs)
Make-Up Day
D: 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.