CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP - Rounds and Reps)Choose a Three Person Team to work through the chipper in a you go, I go, fashion splitting reps evenly for a 24 M AMRAP. 54 KB Swings (53/35) 54 DB Snatch (50/35) 54 Double Unders Each (High Jump singles or [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Elevated Dead Lift (3-3-3)Elevated Deadlift x 3 reps * Your feet should be elevated off of the ground via Bumpers or Jerk Box Tops. * The point is to over-emphasize the bottom load position Rest 60 seconds 10 V-Ups + 5 Hollow Rocks between setsCustom MetconC: [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Split Jerk (2-2-1-1)"The jerk really comes down to a fraction of a second. Time it perfectly and the bar seems to stall in the air while a lightning fast athlete wedges himself between the steel and the ground with perfect balance. The lift looks natural and [...]
CrossFit PPG - CrossFitIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.Warm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Badger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete 3 rounds for time of; 60 Double-Unders 15 Thrusters (95/65 lbs) 10 Burpee Box Jump-Overs (24″/20″)
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch (E2MOM - 20 Minutes)Every 2 minutes, for 6 minutes (3 sets): High Hang Power Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Power Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for [...]
CrossFit PPG - CrossFitA. : Metcon (3 Rounds for reps)5 min AMRAP 8 Power Clean/8 STO (95/65) *partners working at same time each doing one movement. Cannot move on until both partners finish reps. (Switch movements next round) Then 10 High Five Hand Release Push Ups —Rest 2 minutes 5 min AMRAP 8 PU or [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Push Press (3-3-2-2-1-1)WeightliftingCustom MetconC: Metcon (Time)In teams of 2, complete the following for time; a. Alternating movements, complete 6 rounds total of; 15 Push Press 20 Wall balls (20/14 lbs) 25 Abmat Situps *** REST 3 MINUTES *** b. Alternating full rounds, complete 6 rounds total [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Custom MetconC : Metcon (Time)Complete 3 rounds for time of; 15 Deadlifts (225/155 lbs) 50 Double-Unders~ Compare results to 05/17/2018C : Metcon (Time)Complete 3 rounds for time of; 15 Deadlifts (225/155 lbs) 50 Double-Unders~ Compare results to 05/17/2018
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 5 minutes of; 5 Power Snatch (135/95 lbs) 5 Squat Snatch (135/95 lbs)C: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 5 minutes [...]
