CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison” (1-1-1)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: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (4 Rounds for reps)2 minutes of Rowing (for calories) Rest 30 seconds 90 seconds of Double-Unders...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)MetconC: Baseline Test (Time)500m Row 40 squats 30 situps 20 pushups 10 pullups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)Complete 3 rounds for time of; 21 Wall Balls (20/14 lbs) 15 Chest to Bar Pull ups 9 Clean and Jerk (135/95 lbs)
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Push Presses...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (3 Rounds for reps)Partner’s of 2 complete 3 Amrap’s of 7 Min increments, alternating movements with 2 Min rest between rounds: 10 Snatches 75/55 10 Front Rack Box Step overs (35/20)...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Push Press (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating movements, complete as many rounds and reps as possible in 18 minutes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (3 Rounds for reps)Three sets for max reps of: 45 seconds of Concept 2 Row for Calories Rest 45 seconds 45 seconds of Hand Release Push-Ups Rest 45 seconds 45 seconds of...
CrossFit PPG – CrossFit~ As we approach the 2019 CF Games season we will be pulling back on a weekly Hero Wod and injecting some CrossFit Benchmark workouts to assess our improvement and to identify needs and deficiencies in our fitness regime.Warm-upA: Coach...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (4-3-2-3-2-1-2)*Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95%...
