CrossFit PPG – CrossFit“Better than honor and glory, and History’s iron pen, Was the thought of duty done and the love of his fellow-men. “ —Richard Watson GilderWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (Variable EMOM)Every minute on the...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)Teams of Two: A: Round- 8 Minutes: Run 400 Together, Then Amrap 22 DB Snatches (DB -50/35/20) 22 T2B/Knee UP 22 Deadlift (DB- 50/35/20) *1 DBell ~immediately...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Crossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.C: Crossfit Games Open...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees Over the Barbell...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueMetconC: Jackie (Time)For Time: 1000m Row 50...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3)Custom MetconB: Metcon (4 Rounds for reps)For max calories/reps: 3 Minutes of Assault Bike Rest 60 seconds 3 Minutes of Wall Ball Shots (20/14 lbs) Rest 60 seconds 3...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (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: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (3 Rounds for reps)In Teams of Two work through the sections for max reps each round of 7 Minutes with 1 Minute of rest between each section: i: 40 Double Unders 30 Deadlifts...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (7-7-7)Custom MetconC: Metcon (Time)Complete the following for time; 25/20 Calorie Air Bike 200M run 20 Deadlifts (135/95 lbs) 200M Run 15 Snatch (95/65 lbs) 200M Run 10...
