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AMosRAP

CrossFit PPG - CrossFit

By |July 20th, 2018|WOD|0 Comments

07/20/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (10-10-10-8-6)*Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets.Custom MetconMetcon (Time)Dirty 30 [...]

By |July 19th, 2018|WOD|0 Comments

07/19/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)C: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 3 Burpees Over the Barbell (lateral) 3 Ground to Overhead (155/105 lbs) 6 Burpees Over the Barbell 6 Ground to Overhead 9 Burpees Over the [...]

By |July 18th, 2018|WOD|0 Comments

Warrior Wednesday

CrossFit PPG - CrossFitU.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device .Warm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, [...]

By |July 17th, 2018|WOD|0 Comments

07/17/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM Front SquatCustom MetconC: Metcon (Time)Complete 3 rounds for time of: Run 400 Meters 8 Front SquatsBarbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such [...]

By |July 16th, 2018|WOD|0 Comments

07/16/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Bench Press (3-3-3-3)After warming up, keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.Custom MetconC: Metcon (3 Rounds for time)Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) [...]

By |July 15th, 2018|WOD|0 Comments

Partner Saturday

CrossFit PPG - CrossFitMetcon (Time)In teams of two, with only one partner working at a time, complete the following for time: 800 Meter Relay Run (alternating 200 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Pull-Ups 8 Push Ups 12 Sit Ups 16 Double Unders immediately followed by… 800 Meter Relay [...]

By |July 13th, 2018|WOD|0 Comments

07/13/2018

CrossFit PPG - CrossFitWarm-upWeightliftingA: Athletes Choice (No Measure)10 MinutesB: Squat Snatch (E3MOM - 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Squat snatch x 2 reps. Rest no more than 5-7 seconds between each *Set 1 – 75% *Set 2 – 80% *Set 3 – 85% *Set 4 – 87-90% *Set 5 – [...]

By |July 12th, 2018|WOD|0 Comments

07/12/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete the following for time; For time: 40/30 Calories of Assault Bike 20 wallball shots (20/14 lbs) 10 shoulder to overhead (155/105 lbs)

By |July 11th, 2018|WOD|0 Comments

Warrior Wednesday

CrossFit PPG - CrossFitOn July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Turkish Get Up (1-1-1)~ This will be an opportunity to either learn the skill if new, [...]

By |July 10th, 2018|WOD|0 Comments