CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)”I Plank…You Plank” In teams of 2, complete the following for time; 5k Row 50 Front Squats (45/35 lbs) 60 Box Jumps (24/20 lbs) * Teams may break up...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (5-5-5)Custom MetconC: Metcon (2 Rounds for reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 8 minutes of; 10 Toe 2 Bar 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Three Position Snatch (1-1-1)Snatch from three positions 1. From hang position 2. From launch position, bar at the top of your knees with your hamstrings engaged. 3. From the floor The...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (E2MOM – 10 Minutes)Every 2 minutes, for 10minutes (5 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: Skill WorkTake 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….Custom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (4-4-4)Custom MetconC: Metcon (Time)Complete 3 Rounds for time of; 30 Wall Ball Shots (20/14 lbs) 15 Burpee Box Jump-Overs ( 24″/20″)
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)Partner’s of two complete the 45’s in the time allotted for as many rounds and reps as possible: -24 Minutes- 45 Cal Row 45 Wall Balls (20/14) 45...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (Time)In teams of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of; 10 Double Unders 1 Power Snatch (115/75 lbs) 15...
