CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds)Every minute on the minute perform 5 thrusters. At each 5 minute interval, the athlete will increase the thruster weight...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E2MOM – 10 Minutes)Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2...
CrossFit PPG – CrossFitWarm-upCoach Led CooldownA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1)Take 15 – 20 minutes to build to approximately 80% of your 1-RM SnatchCustom MetconC: Metcon (Weight)Every 5 minutes, for 25 minutes (5 sets)...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)With a Partner: 800 M Run Together Then, 20 M AMRAP 30 Thrusters (95/75/65/55) 30 PullUps (C2B/Strict) 18 WB’s (20/14/10) 18 WB P Clean (20/14/10) 30...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing...
CrossFit PPG – CrossFitWeightliftingWarm-upA: Coach Led Warmup (No Measure)B: Squat Snatch + Overhead Squat x 3 (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of; 60 Double Unders 50 Situps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (3-3-2-2-1-1)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkCustom MetconC: Metcon (Time)For time: 50 Calories of Rowing 40 Toes to Bar 30...
CrossFit PPG – CrossFitA: Coach Led WarmupA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)Teams of Two- 23 Minute AMRAP 30 Hang Power Snatch (75/55) 30 Pull UP/C2B 30 Thrusters (75/55) 15 Sit Ups/15 Hollow Rock 30 Deadlift (75/55) 30 Burpee Over...
