CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingA: Behind The Neck Jerk (1-1-1)A: Behind The Neck Jerk (1-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of; 15 Thrusters (75/55 lbs) 30 Double Unders 15 Pull-ups 30 Double Unders
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (Time)Complete 10 rounds for time of; 12 Kettlebell Swings (53/35 lbs) 9 Push-Ups 6 Toes to Bar
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: The Escobar (Time)In teams of 2, complete the following for time; 50 Power Cleans 100 Pull Ups 150 Wall Balls 100 Push Ups 50 Alternating DB Snatchhttps://www.facebook.com/events/466594017247094/
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3)Custom MetconC: Metcon (2 Rounds for reps)In teams of two alternating movements, complete as many rounds and reps as possible in 8 minutes of; 200m Run 15 Abmat Situps 10 Hang Squat Snatch (75/55 lbs) *** REST 2 Minutes *** Alternating full rounds, complete [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (3-3-2-2-1-1)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkCustom MetconC: Metcon (AMRAP - Reps)"Brake Check" Complete as many reps as possible in 12 minutes of; 3 Rounds of: 3 Pull Ups 9 Box Jump Overs (24/20ins) Then: 9 Shoulder [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (225/155 lbs) 10 Burpees Over the Barbell
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch (3-3-2-2-1-1)Build from 65-70% to today's heavy complex.Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of; 5 Snatch (135/95lbs) 10 Dynamic Push Ups (2 45# Plates for Male / 1 45# Plate for Females)
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (Time)For time: 1000 Meter Row 25 Hang Squat Cleans (155/105 lbs) 50 Pull-Ups
CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (3 Rounds for reps)In teams of two complete the following AMRAPS: 7 M AMRAP 18 Call Row 18 DB Thrusters (50/35/20) 1 bell 18 Sit UPs Rest 1 Minute 7 M AMRAP 18 Box Step Ups (50/35/20) 1 bell 18 Deadlifts (50/35/20) 1 bell 18 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3)Custom MetconC: Metcon (Time)In teams of 2, dividing reps evenly, complete the following for time; For time: 120 Double-Unders 60 Kettlebell Swings (53/35 lbs) 30Toes to Bar 100 Jumping Lunges 30 Toes to Bar 60 Kettlebell Swings 120 Double-Unders*Single unders may NOT be used as [...]
