CrossFit PPG – CrossFitU.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq.Warm-upA: Coach Led Warmup (No...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)Warm-upWeightliftingB: Power Clean + Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (4 Rounds for weight)Every 4 minutes, for 16 minutes (4 sets) for total load: 400 Meter Run 8 Shoulder to OverheadThe...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (Time)In teams of Two complete the following and split reps as needed: 100 Double Unders 80 Wall Balls (20/14/10) 60 DB Snatch (50/35/20) 40 WB Sit UP (1 to 1, both partners go down, but 1...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Front Squat (5-3-1-6-6-6)*Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 6 reps @ 80% *Set 5 – 6 reps @ 80% *Set 6 – 6 rep @ 80% Rest 2-3...
CrossFit PPG – CrossFitWarm-upWeightliftingB: Push Press (Push Press x 3 reps @ 11X2 (six sets))Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the...
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: Deadlift (8-6-4-3-2-2)Every 2 minutes, for 12 minutes (6 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 3 reps @ 75% *Set...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (1-1-1)Perform one hang clean and then one clean. (You must hang onto the bar)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (3 Rounds for reps)Work with a partner for 3 sets of 7 Minute Amraps and 2 minutes of Rest in between. Split reps as needed. i: 20 Pull Ups 20 Air Squats 20 Push UPs ii: 20 T2B 20 DB Snatch...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 14 minutes of;...
