CrossFit PPG – CrossFitWhat a difference a day can make… #neverforget #honoreachdayWarm-upA: Coach Led Warmup (No Measure)MetconB: 9-11 Tribute WOD (Time)For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueMetconC: Tabata Something Else (4 Rounds for reps)Tabata is 8...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-3-2-2-1)Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 80-84% *Set 3 – 2 reps @ 85-89% *Set 4 – 2...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (2 Rounds for reps)In Teams of Two: Cycle the movements as desired for 12 minutes, rest 2 minutes, then work for another 12 minutes. 40 Cal Row 40 Double Unders 30 DB Thrusters (50/35/20) 30 Pull...
CrossFit PPG – CrossFitWarm-upA,A: Coach Led Warmup (No Measure),A,A: Coach Led Warmup (No Measure),WeightliftingB: Barbell Z-Press (4-4-4)Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)Warm-upWeightliftingB: Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete the following for time; 18 Bar-Facing Burpees 9 Power Snatches (155/105 lbs) 14 Bar-Facing Burpees 7 Power Snatches 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Clean (3-3-3)Custom MetconC: Metcon (AMRAP – Reps)DT Ladder Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts 9 Hang Power Cleans 6...
CrossFit PPG – CrossFitWarm-upWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (3 Rounds for time)Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row 10 Hand Release Push-Ups 20 AbMat Situps 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; 400M run (split by 200m) then; 60 Deadlifts (135/95lbs) 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees 60...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)In Teams of Two, complete the following 28 minute chipper and split as needed: 60 DB (1) Hang Clean (50/35/20) 50 DB (1) Push Press (50/35/20) 40 DB (1) Dead...
