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 (AMRAP –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Back Squat (11 Min AMRAP @ 70%)C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of; 5 Box Jumps (24/20 in) 5...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch (7-7-7)This is a cycling exercise…you must hang onto the bar through the 7 reps with a light kiss on the ground between reps.Custom MetconC: CrossFit Games Open 11.1...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Clean and Jerk (11 Min Amrap @ 70%)B: Clean and Jerk (11 Min Amrap @ 70%)WeightliftingCustom MetconC: Metcon (Time)Compete 4 rounds for time of; 6 Hang Cleans (135/95 lbs) 10 Ring...
CrossFit PPG – CrossFitThis is the last full volume week before we start a gradual deload into the first week of the Crossfit Open. This will still feel like a difficult week, especially with the 11min intervals, for the strength work. There has been some effort...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)In Teams of Two Complete the following for Rounds and Reps in 24.5 Minutes 30/20/10 DU/WB (20/14)- *Each**Every Break 5 Burpees 30/20/10 t2b/KB (53/35) *Each...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison” (Various)Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (Time)In teams of 2, complete...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (2-2-2)Spend 20 minutes working up to a heavy double (2 reps) of Clean and Jerk. Rest no more than 7-10 seconds between reps. ~ Compare to 02/02/2017Custom MetconC:...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (9 min Amrap @ 70%)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: Push Press (9 min Amrap @ 70%)Custom MetconC: Metcon (5 Rounds for time)Every three minutes for 15 minutes, complete the following for time (5 separate scores); 12 Overhead Squats...
