CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Weightlifting”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 alternating full...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: GAL Complex Run (1-1-1)20 minutes to build a 1-rep max 1 clean + 1 hang clean + 1 front squat Note: Must complete all three movements without putting the barbell down.Custom MetconC:...
CrossFit PPG – CrossFitWarm-upB: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Metcon (AMRAP – Rounds)Every 2 minutes, for 30 minutes (3 rounds) of: Station 1 – 300 Meter Run Station 2 – 25...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)MetconC: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)B: Thruster (3-3-2-2-1-1)MetconC: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (5-4-3-2-1)Every 2 minutes, for 10 minutes (5 sets) of: Push Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)In Teams of Two complete the following for rounds and reps in 24 Minutes: 18 Box Jumps 18 DB Thrusters (50/35/20)(One Arm) 18 DB Box Step Overs (50/35/20) 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)In teams of 2, complete the following 4 workouts for time. The 4 workouts may be done in any order and the rep scheme can be split in any...
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 – 12/8...
CrossFit PPG – CrossFitU.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch...
