CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell...
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: Push Press (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Power Clean (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Power Clean x 1 rep Build over the course of the 8 sets to today’s heavy.C: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5)Spend 20 Minutes finding a heavish set of 5Custom MetconC: Metcon (Time)3 Rounds for time of: 20 Deadlifts, 155/105 10 Push Jerks, 155/105 Immediately into… 30...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)24 Minute Partner Amrap: 20 Burpee Box Jump Overs 20 DB DeadLift 1 Arm (50/35/25/20) 20 Alternating Wall Balls (20/14/10) 300 M Run Together 20 DB Snatch...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1)Custom MetconC: Metcon (3 Rounds for reps)Every minute on the minute for 18 minutes, move through the following stations for max reps/calories of; Minute 1 – Row...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (1-1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 4 Hand Release Push Ups 8 Pull Ups 12 SquatsRx+...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-3-2-2-1)Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85%...
