CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP - Rounds and Reps)In Teams of Two complete the following for rounds and reps in 24 Minutes: 18 Box Jumps 18 DB Thrusters (50/35/20)(One Arm) 18 DB Box Step Overs (50/35/20) 30 Hollow Rocks 18 Renegade Row (50/35/20) 18 DB OHS (50/35/20) (one arm) [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)In teams of 2, complete the following 4 workouts for time. The 4 workouts may be done in any order and the rep scheme can be split in any manner, as long as each partner completes 21-15-9 of each section before [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (AMRAP - Rounds)Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 12/8 Calories of Assault Bike Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Pull-Ups [...]
CrossFit PPG - CrossFitU.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch (3-3-2-2-1-1)MetconC: Viola (AMRAP - Rounds)Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches, [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (1-1-1)Perform one hang clean and then one clean. (You must hang onto the bar)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Toes to Bar 10 Power Cleans (155/105 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (Time)In teams of 2, alternating full rounds complete a total of 10 rounds for time of; 6 T2B 12 Hang Clean And Jerk (95/65) 24 DU *after the completion of the fifth round partners must complete 30 synchronized burpees
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Custom MetconC: Metcon (Time)In teams of 2, alternating movements, complete a total of 10 rounds for time of; 200 Meter Run 15 Wall Ball Shots (20/14 lbs) 10 Dumbbell Box Step-Overs
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)Five rounds for time of: 400 Meter Run 20 Wall Ball Shots (20/14 lbs) 10 Dumbbell Box Step-Overs (50/35 lbs; 24″/20″)
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Pendlay Row (3-3-3)Custom MetconC: Metcon (3 Rounds for time)Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 40/30 Push-Ups
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 2 Snatch Lift-Offs + Hang Snatch (E1.5MOM x 10 sets (15 Minutes))Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, [...]
