CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Rope Climb (1-1-1)Work the skill…. modified from floor, rope climb, legless rope climbCustom MetconC: Metcon (10 Rounds for time)Complete 10 intervals, each for time of; 1 Rope...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: Snatch (E2MOM – 12 Minutes (6 sets))Every 2 minutes, for 12 minutes (6sets): Snatch from 2″ Below the Knee x 1 rep (pause for 2-3 seconds at 2″ below the knee, then...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (4 Rounds for reps)Teams of 2 complete the following stations and split reps evenly for as many reps as possible for each: *Each Station is 5 minutes* *No rest between...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 20 minutes of: 4...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Metcon
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete...
CrossFit PPG – CrossFitWarm-upAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (Time)Complete the following for time; 1200 Meter Run 40 Burpees to Target (touch your pull-up bar) 20...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1.1.1)Every 2 minutes, for 16 minutes (8 sets) of: Power Clean x 1.1.1 (rest 4-5 seconds between singles) Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (5-5-5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 50 cal row 50 DB Box Step Overs (50/35lbs)
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (3 Rounds for reps)In Teams of Two complete the following for max reps: 7 MIN AMRAP Run 200 M 20 Med Ball Cleans (20/14/10) 20 1 DB Walking Farmers Lunge (50/35/15) Rest 1 M 7...
