CrossFit PPG – CrossFit
Warm-up
A: Athletes Choice (No Measure)
Weightlifting
B: Front Squat (E2MOM – 16 minutes)
*Set 1 – 4 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 75%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 2 reps @ 88%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90+%
Custom Metcon
C: Metcon (Calories)
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Assaault Bike, Rower, Ski Erg.
Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.
*Athletes may go in any order they choose.