CrossFit PPG – CrossFitWarm-upWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (3 Rounds for time)Every 6 minutes, for 18 minutes (3 sets) for times: 500 Meter Row 10 Hand Release Push-Ups 20 AbMat Situps 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; 400M run (split by 200m) then; 60 Deadlifts (135/95lbs) 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees 60...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)In Teams of Two, complete the following 28 minute chipper and split as needed: 60 DB (1) Hang Clean (50/35/20) 50 DB (1) Push Press (50/35/20) 40 DB (1) Dead...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: “Goat” Session (1-1-1)Take 10 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Spend 25 minutes to find today’s 1 Rep MaxCustom MetconC: Metcon (Time)Complete 3 rounds for time of; 10 Deadlifts (275/185 lbs) 50 Double Unders *Courtesy...
CrossFit PPG – CrossFitWarm-up Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Sumo Deadlift High Pull (3-3-3)https://www.youtube.com/watch?v=o6QniJ9FaGACustom MetconC: Metcon (AMRAP – Reps)Every minute on the minute for 16 minutes, complete the following...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM – 8 Minutes)*Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% Rest 2-3 minutes Followed by… Every 2 minutes, for 8 minutes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch (7-7-7)Custom MetconC: Metcon (Time)In teams of 2, complete following for time; 10 Power Snatch 1 Wall Ball (20/14 lbs) 9 Power Snatch 2 Wall Balls 8 Power Snatch 3 Wall...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 15 minutes of: 45 Double-Unders 30 Push-Ups 15...
