CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1)If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds and Reps)In teams of two, with one partner working at a time, partners alternate modalities to complete as many rounds and reps as possible in 30 minutes of: 20 Cal Row on...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison”Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP – Rounds and Reps)In teams...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1)Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%Custom MetconC: Macho...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-2-2-1-1)MetconC: Paul (Time)5 Rounds for time of: 50 Double-Unders 35 Knees-To-Elbows 20 Yd Overhead Barbell Walk, 185#In honor of Pittsburgh Police Officer Paul...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: GYMNASTICS WORK (1-1-1)Take 10-12 minutes to practice a pull up / chest to bar / bar muscle up progression.Custom MetconC: Metcon (4 Rounds for time)Every 6 minutes, for 24 minutes (4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5)Custom MetconC: Metcon (Time)Complete 3 rounds for time of; 400 Meter Run 40 Double-Unders 10 Deadlifts (225/155 lbs)
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (Time)2 Partner GOAT Work: Choose a weightlifting component or a gymnastics component, 1 of each, or 2 of the same modality deserving your attention. Work with your partner on the same movements,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean + Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (Time)In teams of 2, complete the following for time; i. Alternating full rounds, each team member will complete 4 rounds...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row...
