CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Metcon (4 Rounds for reps)Partners of 2 complete the following for reps in each section. Each Section is 7 Minutes with no rest in between, split as needed: A: Run 200M (100 each) 30 DU 30 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 16 minutes of; 200m Run 30 Double Unders 15 Abmat Situps 10 Overhead Squats (75/55 lbs) ~ Runs equals 20 reps (1 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (1-1-1)Build to today's 1 Rep Max Front SquatCustom MetconC: Metcon (Time)Three rounds for time of: Run 400 Meters 8 Front Squats Barbell originates from the ground – no racks.Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (5-5-5)Bar may not rest on the ground through the 5 repsCustom MetconC: Metcon (Time)Complete the following for time: 21-15-9 Power Cleans (135/95lbs) Hand Release Push Ups
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-3)Custom MetconC: Metcon (Time)For time: 50 Calories of Rowing 40 Toes to Bar 30 Hand Release Push Ups 20 Dumbbell Thrusters (50/35 lbs) 10 Chest to Bar Pull UpsRx+ ~ 30 Handstand Push Ups / 10 Bar Muscle Ups
CrossFit PPG - CrossFit“Better than honor and glory, and History’s iron pen, Was the thought of duty done and the love of his fellow-men. “ —Richard Watson GilderWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (Variable EMOM)Every minute on the minute, for 4 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)Teams of Two: A: Round- 8 Minutes: Run 400 Together, Then Amrap 22 DB Snatches (DB -50/35/20) 22 T2B/Knee UP 22 Deadlift (DB- 50/35/20) *1 DBell ~immediately proceed to B~ B: Round- 8 Minutes 150 Double Under Split evenly, Then Amrap 22 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Crossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.C: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (1-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 10 Push Presses (115/85 lbs)
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: "Pick your Poison" (1-1-1)Choose a lift you need to work on...you have 20 minutes to master the techniqueMetconC: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
