CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (6 Rounds for reps)Every 4 minutes, for 32 minutes (8 sets) for max calories/reps of: 2 Minutes of Rowing (for calories) 2 Minutes of Burpee Box Jump-Overs (24″/20″) 2 Minutes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (5-5-5-5 5)Tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-2-2-1-1)Custom MetconC: Metcon (Time)For time: 800m run 50 Push Press, 65/45 50 Abmat Situps 400m run 35 Push Press, 65/45 35 Abmat Situps 200m run 25 Push Press,...
CrossFit PPG – CrossFitB: Metcon (AMRAP – Rounds and Reps)In Teams Of Two Complete the following for Rounds and Reps in 26 Minutes: 400M Run Together* 20 1 DB Farmer Hold Reverse Lunge (50/35/20) 20 Burpee Over the Bell 20 1 DB Thruster (50/35/20) 300M Run...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)In team of 2, alternating full rounds, complete as many rounds and reps as possible in 6 minutes of 5 Box Jumps (24″/20″) 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-3-3-2-2-1-1)Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4...
CrossFit PPG – CrossFitOn July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (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: Coach Led Warmup (No Measure)WeightliftingB: Snatch (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of; 20 Double Unders 2 Power Snatch (70% of...
