CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Barbell Z-Press (3-3-3)Custom MetconC: Metcon (Time)Complete 3 rounds for time of: 10 Shoulder Press (95/65 lbs) 15 Box Jump...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Deadlift (5-5-5)Custom MetconC: Metcon (3 Rounds for reps)In a 4 minute window, complete the following for 21/18 Calorie Row...
CrossFit PPG – CrossFitSaturday Partner WodMetcon (AMRAP – Rounds and Reps)In teams of 2, complete as many rounds as reps of the following work in 32 minutes: 400 Meter Run Together 20 DB Farmer Carry Rev Lunge (1bell) 20 Burpee over Bell 20 DB Thrusters...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison”Choose a lift you need to work on…you have 20 minutes to master the techniqueMake-Up DayC: Make Up Session (No Measure)If you choose,...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Muscle Snatch (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Push Jerk (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time 10-9-8-7-6-5-4-3-2-1 of: Push Jerk (115/85...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.MetconB: 1000m Row (Time)Max Effort 1000m RowWeightliftingC: Rogue Bella Complex (1-1-1)One clean One shoulder to overhead One front squat...
CrossFit PPG – CrossFitIn honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB:...
CrossFit PPG – CrossFitSaturday Partner WodMetcon (AMRAP – Rounds and Reps)In teams of 2, move through the following AMRAP to achieve as many rounds and reps as possible in 30 minutes. Split work evenly. There is no prescribed weight so use something that...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison”Choose a lift you need to work on…you have 20 minutes to master the techniqueMake-Up DayC: Make Up Session (No Measure)If you choose,...
