CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Clean (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2 alternating full rounds, complete as many round and reps as possible in 14 minutes of; 9/7...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (1-1-1)C: Metcon (3 Rounds for reps)Three sets for max reps of: 60 seconds of Pull-Ups Rest 30 seconds 60 seconds of Dumbbell (2)...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds)Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 20/15 Calories of Assault Bike Station 2 – 24 Single Front-Racked Kettlebell Walking Lunges...
CrossFit PPG – CrossFitArmy Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds)Every minute on the minute for 16 minutes, complete the following; Odd minutes – 2 Squat Snatch* + 4 Bar...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (1-1-1-1-1)Custom MetconC: Metcon (Time)For time: 50 Calories of Rowing 100 Wall Ball Shots (20/14 lbs) 50 Toes to Bar
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two work through the time allotted for as many rounds and reps as possible in 24 Minutes. ~Alternate movements~ 200 Meter Run 12 Dumbbell STO...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Custom MetconC: Metcon (Time)In teams of 2, alternating full rounds, complete 40 rounds for time of; 5 Wall Balls (20/14 lbs) 4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-2-2-1-1)MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split JerkEvery 2 minutes, for 20 minutes (10 sets): Split Jerk *Sets 1-3 = 2 reps @ 70-80% *Sets3-4 = 2 reps @ 80-90% *Sets 5-7 = 1 rep @ 90% *Sets 7-10 = 1 rep @...
