CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (6-6-6-6-6)Sets 1 & 2 will be with a tempo and you should be close to 75% of your max. You must pause for one-second in the front-rack position between every lift,...
CrossFit PPG – CrossFitWarm-upWeightliftingA: Coach Led Warmup (No Measure)B: Back Squat (5-3-1-8-8-8)Every 2:30, for 15 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)In Teams of Two, complete the following 24 minute chipper and rest at the designated times for 90 seconds: 60 Hang Power Snatch (75/55) 50 Pull UP/C2B 40...
CrossFit PPG – CrossFitWarm-upAthletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison” (3-3-3)Choose a lift you need to work on…you have 20 minutes to master the techniqueChose your lift, but sets of 3’s only in continuous...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Clean (3–2-1)Spend 10 minutes working the skill…DO NOT SCOREC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (6 Rounds for reps)Every 4 minutes, for 32 minutes (8 sets) for max calories/reps of: 2 Minutes of Rowing (for calories) 2 Minutes of Burpee Box Jump-Overs (24″/20″) 2 Minutes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (5-5-5-5 5)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...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-2-2-1-1)Custom MetconC: Metcon (Time)For time: 800m run 50 Push Press, 65/45 50 Abmat Situps 400m run 35 Push Press, 65/45 35 Abmat Situps 200m run 25 Push Press,...
CrossFit PPG – CrossFitB: Metcon (AMRAP – Rounds and Reps)In Teams Of Two Complete the following for Rounds and Reps in 26 Minutes: 400M Run Together* 20 1 DB Farmer Hold Reverse Lunge (50/35/20) 20 Burpee Over the Bell 20 1 DB Thruster (50/35/20) 300M Run...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)In team of 2, alternating full rounds, complete as many rounds and reps as possible in 6 minutes of 5 Box Jumps (24″/20″) 10...
