CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; 10 Burpees 30 Squats 400M Run 20 Box Jumps 20 Moutain Climbers 400M Run 20 Wall Balls 20 Push Ups 400m Run 10 KB/DB Snatch (5 each arm) 30 Kettle Bell Swings 400M Run~ Each [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingSkills & DrillsThis time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.C: Push Jerk (3-3-3-3)Custom MetconD:P: Metcon (Time)In teams of 2, alternate full rounds [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.C: Deadlift (5-5-5-5-5)Custom MetconD: Metcon (Time)Complete rounds of 15, 12 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTechnique WODC: Skill Session - 15 minutesRope Climbs
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Snatch Liftoff + Snatch (E2MOM - 16 Minutes)Every 2 minutes, for 16 minutes (8 sets) of: 2 Snatch Lift-Offs + Snatch Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.Custom [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.C: Back Squat (3-2-1-3-2-1)Back Squats: *Set 1 – 3 reps [...]
CrossFit PPG - CrossFitWarm-upA: Warm-up (No Measure)Athlete's Choice Warm-UpCustom MetconMetcon (Time)For Time 300 Double Unders 100 Goblet Squats (53/35) 100 Kettlebell Swings (53/35) 100 Burpees 800m RunPartners may split the movements up however they choose. Both run the 800m together
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (4 Rounds for reps)In teams of 2, complete the following for reps in each round; i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of; 6 Hang Cleans [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.C: Front Squat (5-5-5)Three sets of: Front Squat x 5 [...]
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Push Press (1-1-1-1)Take 15-20 minutes to build to today’s 1-RM Push PressCustom MetconC: Metcon (3 Rounds for time)Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Push Presses (115/75 lbs) 15 Toes to Bar
