CrossFit PPG - CrossFitMonday MotivationWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (4-4-4)Three sets of: Front Squat x 4 reps Rest 2 minutes Pullup work ~ 5-10 reps (negatives, jumping, strict, kipping) Rest 2 minutesCustom MetconC: Metcon (5 Rounds for time)Five sets for times of: 15 Wall Ball Shots 15 Pull-Ups Rest 60 seconds~ Record [...]
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconMetcon (AMRAP - Rounds and Reps)25min AMRAP: In teams of 2, complete as many rounds and reps as possible in 25 minutes of: Partner A: 500m row or 400m run Partner B: 12 KBS (53/35) 50 Double Unders 12 Goblet Squats (53/35) 10 Push Ups~Partners alternate when [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB:1: Metcon (Time)In teams of 2, on a running clock, complete the following; BUY IN: The team, dividing reps evenly, will complete 250 double unders / 500 single unders. *****TEAM will rest exactly 3 minutes***** a) [...]
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch (E2MOM - 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch Build over the course of the 8 sets to something heavy-ish for today.Custom MetconC: Metcon (Time)Three rounds for time of: 400 Meter Run 15 Overhead Squats (135/95 lbs)
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (2-2-2-2-2-2)Six sets of: Back Squat x 2 reps Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 6 minutes [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3)Four sets of: Push Press x 3 reps Rest 2 minutes L-Sit skill work ~ accumulate 30s in hold. (ground,rings,hanging from bar, parallette bars etc...)Custom MetconC: Metcon (Time)Complete rounds of 21, 15, and 9 reps of: Handstand Push-Ups Push Press (135/95 lbs) Push-Ups
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-2-1-3-2-1)Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep Rest 3-4 minutes between setsCustom MetconC: Metcon (AMRAP - Rounds)Every minute, on the minute, for [...]
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconSaturday Partner WorkoutMetcon (3 Rounds for reps)In teams of 2, complete the following; A: Complete as many rounds and reps as possible in 7 minutes of; 5 Pull-ups 10 Push-ups 15 Air Squats *** REST 2 Minutes *** B: Complete as many rounds and reps as possible [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB:1: Metcon (AMRAP - Rounds and Reps)In teams of 2, with only one partner working at a time, alternate full rounds to complete as many rounds and reps as possible in 30 minutes of; 200 Meter Run 5 KB/DB Shoulder to Overhead (Each Arm, Single Weight ) [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4-4)Five sets of: Deadlift x 4 reps Rest 20 seconds Ring Push-Ups x maxCustom MetconC: Metcon (Time)Four rounds for time of: Run 400 Meters 20 Wall Ball Shots
