CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: High-Hang Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: 500m Row (Time)Max Effort 500m RowWeightliftingC: Rogue Bella Complex (1-1-1)One clean One shoulder to overhead One front squat One shoulder to overhead The complex must be performed...
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 – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (4 Rounds for reps)In Teams of two work, through the following: 5M AMRAP 12 DB Hang Clean (50/35/20) 15 DB Press (50/35/20 18 Flutter Kicks (4 Count) 6 M AMRAP Run 100 12 Box Step Ups...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Overhead Squat (3-3-3)Custom MetconC: Metcon (2 Rounds for reps)In teams of 2, alternating full rounds, complete the...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.A: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Power Snatch (7-7-7)Custom...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Push Press (3-3-3)Custom MetconC: Metcon (Time)Complete 3 rounds for time of; 45 Double-unders 35 Sit-ups 25 Push Press,...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Front Squat (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 1-2-3-4-5-6-7-8-9-10 Squat Cleans (125/85...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (Time)Murph Prep Monday Complete the following for time: 500m Run 5 Rounds of Cindy 400m Run 4...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (4 Rounds for reps)In Teams of Two: 7M AMRAP 12 Renegade Rows (50/35) 15 Goblet Squats (50/35) 18 Hollow Rock *Switch as needed Rest 90 Seconds 7 M AMRAP Run 100 8 Box Jumps...
