CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3)Take 20-25 minutes to build to today’s 3-RM Deadlift Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)MetconC: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: 12 Days of Christmas – Partner (Time)In teams of 2, complete the following for time; 1 Sumo Deadlift...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (Time)Teams Of Two complete 2 Rounds of each triplet before moving on split as needed: i: 36 KB Swings (53/35) 18 One Arm Front Rack KB Reverse Lunge (53/35) 4 Rope Climbs ii: 36 Wall Ball 20/14)...
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)...
