CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Three Position Snatch (1-1-1)Snatch from three positions 1. From hang position 2. From launch position, bar at the top of your knees with your hamstrings engaged. 3. From the floor The...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (E2MOM – 10 Minutes)Every 2 minutes, for 10minutes (5 sets) of: Clean & Jerk Start around 70% of your 1-RM Clean & Jerk and build over the course of...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: Skill WorkTake 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….Custom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (4-4-4)Custom MetconC: Metcon (Time)Complete 3 Rounds for time of; 30 Wall Ball Shots (20/14 lbs) 15 Burpee Box Jump-Overs ( 24″/20″)
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)Partner’s of two complete the 45’s in the time allotted for as many rounds and reps as possible: -24 Minutes- 45 Cal Row 45 Wall Balls (20/14) 45...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (Time)In teams of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of; 10 Double Unders 1 Power Snatch (115/75 lbs) 15...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5-5-5)MetconC: CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ /...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time; 1000m row 50 Thrusters (95/65 lbs)
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3)Custom MetconC: Metcon (5 Rounds for time)Every three minutes for 15 minutes, complete the following for time (5 separate scores); 12 Overhead Squats (95/65 lbs)...
