CrossFit PPG – CrossFitWeightliftingWarm-upA: Coach Led Warmup (No Measure)B: Squat Snatch + Overhead Squat x 3 (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of; 60 Double Unders 50 Situps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (3-3-2-2-1-1)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkCustom MetconC: Metcon (Time)For time: 50 Calories of Rowing 40 Toes to Bar 30...
CrossFit PPG – CrossFitA: Coach Led WarmupA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)Teams of Two- 23 Minute AMRAP 30 Hang Power Snatch (75/55) 30 Pull UP/C2B 30 Thrusters (75/55) 15 Sit Ups/15 Hollow Rock 30 Deadlift (75/55) 30 Burpee Over...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: Skill WorkTake 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….Custom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Power Clean (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Power Clean x 1 rep Build over the course of the 8 sets to today’s heavy.C: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5)Spend 20 Minutes finding a heavish set of 5Custom MetconC: Metcon (Time)3 Rounds for time of: 20 Deadlifts, 155/105 10 Push Jerks, 155/105 Immediately into… 30...
