CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Power Clean (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)Against a 3 minute running clock, perform the following: 300M...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Warm-up
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (Time)In Teams of Two, cycle through the following for time. 400 M Run 100 Double Under 50 Hang Snatch (75/55) 40 Box Jumps (24/20) 30 Burpees to a 6″ target 50 Front Squat...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Deadlift (3-3-3)Custom MetconC: Metcon (2 Rounds for reps)i. In teams of 2, alternating full rounds, complete as many rounds...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Back Squat (2-2-2)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps in 8 minutes of; 4...
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...
