CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (9 min Amrap @ 70%)MetconC: CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24" / 20"C: CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (9 min Amrap @ 70%)Custom MetconC: Metcon (5 Rounds for time)Every three minutes for 15 minutes, complete the following for time (5 separate scores); 12 Overhead Squats (95/65 lbs) 12 Burpees
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Deadlift (9 Min AMRAP @ 70%)C: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of; 5 Snatch (135/95 lbs) 10 Toe to Bar
CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (Time)Parter AMRAP Run 400 M Together 3 Rounds Each- Alt after each couplet: 6 DB Snatch/9 T2B (50/35/20) 5 DB Front Squat/5 Burpee Over DB 20 DU/10 Push UPs Run 400 M Together 3 Rounds Each- Alt after each couplet: 6 Thrusters/9 Pullups (50/35/20) 6 [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesGymnasticsB: Gymastics EMOMEvery 2 minutes, for 12 minutes: Minutes 1-2 & 7-8: Rope Climb x 2 ascents Minutes 3-4 & 9-10: Handstand Pushup / PushUp Minutes 5-6 & 11-12: Weighted Pull Ups (choose a weight to hold through both sections)Spend 8-10 minutes warming these movements up and [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (3-3-3)Spend 20 minutes working up to a heavy triple (3 reps) of Clean and Jerk. Rest no more than 7-10 seconds between reps. ~ Compare to 01/26/17Custom MetconC: Metcon (Time)Complete 4 rounds for time of; 10 Cleans (155/105 lbs) 5 Jerks (155/105 lbs) [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Snatch (6-4-2)Use approximately 20 minutes to work the skill. Be cognizant of the workout to follow.MetconC/Rx: CrossFit Games Open 17.3 (AMRAP - Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (7 Minute AMRAP @ 70%)Spend 12-15 minutes warming up to heavish Push Press then on a 7 minute clock, perform as many reps as possible with good form. Compare to 01/24/2017Custom MetconC: Metcon (Time)Complete 4 rounds for time of; 15 Pull Ups 15 Box [...]
CrossFit PPG - CrossFitPROGRAMMING NOTE : OPEN PREP 2019 This is the first week of the next cycle. Gone are the day’s of the EMOM 6×5 which you might think is a good thing, but you should be asking yourself, what’s coming that is worse? We’ve changed the strength work to a fairly short time [...]
CrossFit PPG - CrossFitPROGRAMMING NOTE : OPEN PREP 2019 This is the first week of the next cycle. Gone are the day’s of the EMOM 6×5 which you might think is a good thing, but you should be asking yourself, what’s coming that is worse? We’ve changed the strength work to a fairly short time [...]
