CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)In Teams of Two cycle the triplets as described, alternating movements. 8 Min AMRAP 18 Wall Balls (20/14/10) 18 DB Dead Lift (50/35/20) 10 Cal AB Rest 2 Minutes 8 Min AMRAP 12 Pull Ups 24 Double Unders 12 DB 1 Arm [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Pistols (10-10-10)~ Spend 10 minutes working on pistols or their progressions with plates, bands, or elevated on boxes.C: Metcon (AMRAP - Rounds and Reps)In teams of 2, with only one partner working at a time, alternate full rounds to complete as many rounds and reps as [...]
CrossFit PPG - CrossFitThis week I have listed two (2) different Open WODS to choose from. My goal in programming is always to be all inclusive and to cater to all fitness levels, age groups, and the reason for you being here. Whether you are here to be healthy, happy, and sustain a high quality [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (6x4 EMOM @ 70%)Custom MetconC: Metcon (AMRAP - Reps)Complete as many rounds and reps as possible in 3 minutes of; 40 Double Unders 12 Hand Release Push Ups 8 Kettle Bell Swings (53/35 lbs) Rest exactly 2 minutes and complete 2 additional rounds. * Continue [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (6x4 EMOM @ 70%)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 15 minutes of; 15 Deadlifts (185/135 lbs) 15 Toe to Bar 15 Hand Release Push UpsRx+ ~ 225/155 lbs & Handstand Push Ups
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (6x4 EMOM @ 70%)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 3 minutes of; 9 Thrusters (75/55lbs) 9 Pullups Rest 2 minutes and complete two more sets for a total of 3. Rx+ - Thrusters (95/65 [...]
CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP - Rounds and Reps)Work with a Partner to complete the chipper as an AMRAP in 24 Minutes, splitting reps evenly: 60 KB Swings (53/35) 48 1 Arm DB Farmer Carry Box Step all the way UP (50/35/20) 48 MB Power Cleans (20/14/10) *Early Pull [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Muscle-ups (1-1-1)Spend 10 minutes dedicated to Musscle Ups or the progressions of Chest to Bar Pull ups, Pull Ups, Banded Pull Ups, Jumping Pull ups and the kipping mechanism.Custom MetconC: Metcon (3 Rounds for reps)In teams of 2, complete the following: A: In teams of 2, [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (6x3 EMOM @ 70%)Warm up to a heavy set of three and then every minute on the minute, complete 3 cleans at 70% of your 1 Rep Max.MetconC: CrossFit Games Open 16.2 (AMRAP - Reps)4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (6x3 EMOM @ 70%)Warm up to a heavy set of three and then every minute on the minute for 6 minutes, complete 3 snatches at 70% of your 1 Rep Max.Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible [...]
