CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-3-3-2-2-1-1)Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4...
CrossFit PPG – CrossFitOn July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (3-3-2-2-1-1)MetconC: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of; 20 Double Unders 2 Power Snatch (70% of...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)In Teams of Two Complete the following: 7M AMRAP 12 KB Swings (53/35/16) 2 Rope Climbs 12 HRPU Complete Full Rounds Rest 2 Minutes 7M AMRAP 12 Cal Row 12 DB Snatch...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison”Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (2 Rounds for reps)In teams of 2,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconC: Metcon (AMRAP – Rounds)Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 –50-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconC: Metcon (AMRAP – Rounds)Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400/300 Meters of Rowing Station 2 –50-Foot Walking Lunges with KB/DB Farmer’s Carry (50/35 lbs)...
