CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (1-1-1-1)Perform one hang clean and then one clean. (You must hang onto the bar)Custom MetconC: Metcon (Time)Complete 5 rounds for time of; 5 rounds for time of: 15 hang squat cleans (95/65 lbs) 30 Hand Release Push UpsRx+ ~ 135/95 lbs
CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)In teams of 2 Split as Desired and go in any order of stations: 6 M AMRAP 15 Thrusters (75/55) 15 KB Swings (53/35) 15 Sit UPs Rest 2 Mins 6M AMRAP 15 CAL Row 15 Push UPs 15 Wall Balls (20/14) [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Pause Deadlift (5-5-5)Pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift.Start sets around 60-65% of 1-RM and build by feel. This is not a max day...this is a skill day.Custom MetconC: Metcon (Time)In teams of two splitting [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3)Custom MetconC: Metcon (Time)For time: 50 Calories of Rowing 40 Single-Arm Dumbbell Push Press* (50/35 lbs) 30 Toes to Bar 20 Burpees* You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconC: Gordon Emim (Time)Complete 5 rounds for time of; 15 Deadlifts (155/135 lbs) 200m Run 1 Rope Climb (15') 20 Alt DB Snatch (50/40 lbs) 15 Pull UpsSergeant Major Gordon Emin, 44, died on October 11, 2015 [...]
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps in 7 minutes of; 50 Double-unders 10 Clean and Jerks, 135/95
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)For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help [...]
CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP - Rounds and Reps)In teams of two split the work as needed in 24 Minutes for Rounds and Reps: 40 WB (20/14/10) 40 Box Jumps (24/20) 40 DB DeadLift (50/35/20)(1 DB) 40 DB Single Arm STO (50/35/20) 40 FT Walking Lunge With Wall Ball [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-4-3-2-1-1-4)Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: GYMNASTICS WORK (1-1-1)Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…For this session we will focus on pull ups, chest [...]
