CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (1-1-1-1-1)Custom MetconC: Push Jerk (1-1-1-1-1)D: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders...
CrossFit PPG – CrossFitIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Badger...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3)Custom MetconC: Metcon (2 Rounds for time)Two sets for times of: 50 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) Rest 5 minutes Note times for both...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)In a 25 Minute AMRAP complete the following with a Partner and split as needed. Run 600 M 30 DB Alt. Snatch (50/35/20) 30 PullUps 20 Front Rack Lunge...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 18 minutes of; 4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)For time: 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Double-UndersSkill work or 3 attempts at a max setCustom MetconC: Metcon (5 Rounds for time)Every 7 minutes, for 35 minutes (5 sets) for times of: 250M Run 50 Double-Unders 50 Air Squats...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Double-UndersSkill work or 3 attempts at a max setCustom MetconC: Metcon (5 Rounds for time)Every 7 minutes, for 35 minutes (5 sets) for times of: 250 Meter Row 50 Double-Unders 50 Air...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 2 Snatch Lift-Offs + High Hang Snatch (E2MOM – 14 Minutes)Pause 2 seconds at mid patella on each of the lift-offsCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)In teams of two complete the following couplets for reps: 7 MIN AMRAP 40 DU 20 Squat Snatch (DB- 50/35/20) Can switch as needed ~Rest 2 minutes 7 MIN AMRAP 40 Box Step...
