CrossFit PPG – CrossFitMetcon (AMRAP – Reps)Metcon (AMRAP – Rounds) Teams of 2, 1 deck of cards, 20 min on the clock. One member of each team pulls a card and performs the exercise and number of reps shown on the card. Spade- Sit-ups Club- Air Squat...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconCrossFit Games Open 17.2 (AMRAP – Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 1 Clean Lift-Off + 1 Clean (E2MOM – 20 Minutes )Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-2-1-1-1)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (4 Rounds for...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (8-6-4-2-2-2)*Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps *Set 6 – 95% x 2 reps Rest 3...
