CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5)Custom MetconC: Metcon (2 Rounds for reps)In teams of 2, with only one teammate working at a time, complete two sets for reps of; 2 Minutes of Shoulder to Overhead (95/65 lbs) Rest 1 Minute 2 Minutes of Front Squats Rest 1 Minute 2 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E2MOM - 12 Minutes)Every 2 minutes for 12 Minutes (6 sets): Deadlift x 5 RepsCustom MetconC: Metcon (Time)Complete 5 rounds for time of; 24 Kettle Bell Swings (53/35 lbs) 12 Alternating Reverse Lunge with KB Goblet Hold 12 Box Jumps (24/20)
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: 1 Push Press + 2 Push Jerks + 3 Split Jerks (1-1-1)C: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps in 12 minutes of; 6 Hand Release Push Ups 9 Thrusters (75/55 lbs) 12 Pull UpsRx+ ~ Handstand Push Ups | 95\65 [...]
CrossFit PPG - CrossFitPaulWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-3)MetconC: Paul (Time)5 Rounds for time of: 50 Double-Unders 35 Knees-To-Elbows 20 Yd Overhead Barbell Walk, 185#In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.To learn more about Paul [...]
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Snatch (3-3-2-2-1-1-)Custom MetconC: Metcon (AMRAP - Reps)Complete as many rounds and reps in 8 minutes of: 2 rounds of: 8 Squat Snatch (75/55 lbs) 8 SitUps 2 rounds of; 8 Squat Snatch (95/65 lbs) 8 Situps Then, Max reps of squat snatches (115/85lbs)*only one bar may be [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesB: Metcon (Time)~In Teams of Two~ Complete the following chipper: 600 M Run Together 50 Hang Snatch (75/55) 50 DB Rack Walking Lunge (50/35/20) 50 Hollow Rock 5 Wall walks 4 Rope Climbs 40 Renegade Row (50/35/20) 40 Burpees to Target 40 Dead Lift (75/55) 800 Meter [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.WeightliftingB: "Pick your Poison" (1-1-1)Choose a lift you need to work on...you have 20 minutes to master the techniqueCustom MetconC:P: Metcon (3 Rounds for reps)In teams of 2, alternating full rounds, complete as many rounds and reps [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Metcon (Time)Friends-Giving....let's celebrate the Holiday with a visit to the houses of some of our best 'friends'.... In teams of 2, complete the following for time. Each team member will complete the work listed but it [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (4 Rounds for time)Every 8 minutes, for 32 minutes (4 sets) for times: 500 Meter Row 8 Power Cleans (185/135 lbs) 400 Meter Run 20 Pull-Ups
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3)Custom MetconC: Metcon (Time)Complete 4 rounds for time of; 200 Meter Row 15 Push-Ups 200 Meter Row 15 Push Presses (95/65 lbs)
