CrossFit PPG – CrossFit
“Teamwork. A few harmless flakes working together can unleash an avalanche of destruction.”
Warm-up
A: Athletes Choice – 15 (No Measure)
Spend 15 minutes stretching, rolling, banding, and preparing to WOD.
Custom Metcon
B: PPG Games – 16.1 – PART 1 (Weight)
Athletes will have 10 minutes to establish a 1RM of;
1 Clean
1 Hang Clean
1 Jerk
****ATHLETES WILL REST 8 MINUTES AND BEGIN PART 2****
*Must be continuous movement in that the bar may not touch the ground after the first pull.
*Can be Squat or Power.
*If Split Jerk is used, feet must come back to center and control shown.
*Score is highest weight of one rep cycle.
*2.5 # is lowest increment of weight that can be used.
C: PPG Games – 16.2 – PART 2 (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of;
2 Clean & Jerk
2 Rounds of ‘Cindy’ (5 Pull Ups / 10 Push Ups / 15 Air Squats)
4 Clean and Jerk
2 Rounds of ‘Cindy’ (5 Pull Ups / 10 Push Ups / 15 Air Squats)
6 Clean and Jerk
2 Rounds of ‘Cindy’ (5 Pull Ups / 10 Push Ups / 15 Air Squats)
8 Clean and Jerk
etc….
This pattern will continue increasing the Clean and Jerk by 2 reps until time expires. Score is total reps.
*Pull up and push ups standards apply.
*Athletes will squat (NOT bounce) to target that puts hip crease BELOW parallel.
*Clean and Jerk weight is 135/95 for those that complete (or can complete) Grace as Rx.
*Rx for other athletes is 60% of the weight achieved in Part I.
*Scaling is available for athletes that can’t complete these movements but NO SANDBAGGING.