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: Shoulder series (Total Weight)
Shoulder Press (1 Rep Max)
Push Jerk (1 Rep Max)
Push Press (1 Rep Max)
Shoulder press 1-1-1-1-1 reps Push press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps
Score will be combined load of 1 rep Shoulder Press + 1 rep Push Press + 1 Rep Push Jerk
C: Metcon (Time)
Complete 5 rounds for time of:
12 KB Swings (53/35 lbs)
12 Abmat Situps
6 Shoulder to Overhead (115/80 lb)
Rx+ ~ 155/105 lbs on Shoulder to Overhead