CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Snatch (1-1-1-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings (53/35 lbs) 15 Push-Ups 10 Toes to Bar
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (E2MOM - 20 Minutes)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; 5 Power Cleans (95/65 lbs) 5 Hand [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3-3-3)Six sets of: Push Press x 3 reps Rest 2 minutes Build to today’s heavy 3 reps.Custom MetconC: Metcon (3 Rounds for reps)Against a 4-minute running clock, complete as many reps as possible of: 400 Meter Run 50 Double-Unders Max Reps of Push Press [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM - 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90%Custom MetconC: Metcon (Time)Three rounds for time of: 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs [...]
CrossFit PPG - CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP - Rounds and Reps)In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Wall Ball Shots 30 Kettlebell Swings 20 Burpees 10 Pull-Ups Partner A starts with 50 double-unders, Partner B then performs 40 [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.GymnasticsB: Muscle Up, Hand Stand, PistolEvery 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM - 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 4 reps *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or moreCustom MetconC: Metcon (Time)Complete rounds of 21, 15 and 9 reps for time of: [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2)Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Overhead Squat (3-3-2-2-1-1)MetconC: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch (E3MOM - 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today's heavy complex.Custom MetconC: Metcon (AMRAP - Reps)10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 [...]
