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)WeightliftingB: Push Press (5-5-3-3-1-1)Custom MetconC: Metcon (3 Rounds for reps)Against a 4-minute running clock, complete as many reps as possible of: 400 Meter Run 50 Double-Unders Max Reps of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-3-3-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 15 minutes of: 15 Burpees Over the Barbell (lateral) 15...
CrossFit PPG – CrossFitB: Metcon (AMRAP – Rounds)Every 90 seconds, for 15 minutes (2 sets) of: Station 1 – 15/10 Calories of Assault Bike Station 2 – 10 Burpee Ball Jump-Overs Station 3 – 250/200 Meter Row Station 4 – 20 Wall Ball Shots (20/14 lbs) Station...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (3-3-3)Custom MetconC: Metcon (2 Rounds for reps)In teams of two, complete the following; i. In 8 Minutes, complete the following Run 200M together immediately followed by as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Snatch (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 21 Hang Power Snatches (95/65 lbs) 200M Run 21 Overhead Squats 200m Run 15 Hang Power Snatches...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (AMRAP – Rounds)Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 8...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Bear Complex (1-1-1)Power Clean Front Squat Push Press Back Squat Second Push PressCustom MetconC: Metcon (AMRAP – Reps)”Desire” For max reps: 5 Minutes of Burpee Box...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (Time)Three rounds for time of: 400 Meter Run 15 Hang Squat Cleans (115/75 lbs) 15 Pull-Ups
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)In Teams of Two: Tabata x 8 sets (4 of each movement) (20 seconds work + 10 seconds rest = 1 Tabata set) Odd Sets – Butt Kickers Even Sets – Double Overhead...
