CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean + Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (Time)In teams of 2, complete the following for time; i. Alternating full rounds, each team member will complete 4 rounds each of; 5 Clean & Jerk 15 ABMat Situps **** REST 2 Minutes **** ii. Alternating full rounds, [...]
CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP - Rounds)Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row Station 4 – 20 Single-Arm DB Snatches (50/35 lbs – 10 each side) [...]
CrossFit PPG - CrossFit U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska.Warm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time; 30 Thrusters (95/65 lbs) 30 Alternating Reverse Lunges with Plate Farmer’s Carry (25/15 lbs) 20 Thrusters 20 Alternating Reverse Lunges with Farmer’s Carry 10 Thrusters 10 Alternating Reverse Lunges with Farmer’s Carry
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Weightlifting B: Push Press (3-3-3)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (135/95 lbs) 10 Burpees Over the Barbell 10 Toes to Bar
CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (3 Rounds for reps)2 Partner AMRAP of 6M sections: 60 DUBs 24 KB Swings (53/35) 12 DB Snatch (50/35) Rest 90 Seconds 16 Box Jump Overs 12 DB Two Arm Dead Lift (50/35) 24 DB Farm Carry Walking Lunge (50/35) Rest 90 Seconds 9 Devil [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: "Pick your Poison" (3-3-3)Choose a lift you need to work on...you have 20 minutes to master the techniqueCustom MetconC: Metcon (2 Rounds for reps)In teams of 2, alternating movements, complete the following; A. Complete as many rounds and reps as possible in 8 minutes of; 200M [...]
CrossFit PPG - CrossFitWarm-upAthletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: 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 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Bench Press (3 sets for Max Reps)Three sets for max reps of: Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%) Enter total repsGymnasticsC: strict pull-ups (3 sets for Max Reps)Unbroken Strict Pull-Ups - This should be done within 30 seconds of completing the bench [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Romanian Deadlift (6-6-6)Custom MetconC: Metcon (Time)Complete 3 rounds for time of; 15 Deadlifts (225/155 lbs) 15 Toes to Bar
