CrossFit PPG – CrossFitMetcon (Time)Partner WOD 150 calorie row 50 thrusters(45#/35#) 100 pull ups 50 power Snatches (45#/35#) 150 calorie row *40 minute time cap
CrossFit PPG – CrossFitB: Clean (E2MOM – 18 minutes)Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean @ 70-80% Followed...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (1-1-1)Take 18-20 minutes to build to a heavy 1 rep.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 6...
CrossFit PPG – CrossFit”It usually comes down to these two things. Giving up or pushing through. But remember this…if you give up, you’ll never know. If you push through, you’ll never forget” ~ Author unkownA: Athletes Choice...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM x 6 reps – 12 minutes)Every 3 minutes, for 12 minutes (4 sets): Back Squat x 6 reps Goal is to make all four sets heavy. The first set should be achievable; by the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (10-10-10-8-6)*Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes...
CrossFit PPG – CrossFitMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 25 mins of: Run, 400 m 50 Bar Push Press, 45/35 lbs 50 Pull-ups 50 bar Front Squats, 45/35 lbs 50 Push-ups 50 front rack (or back rack) Walking Lunges, 45/35 lbs...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Power Clean (3-3-2-2-1-1)Find a heavyish 1RMCustom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternate minutes to complete the following EMOM; In minute 1,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (E2MOM – 7 Sets )Every 2 Minutes, for 10 Minutes (5 sets) of: Strict Press Set 1 – 5 reps @ 70% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2...
CrossFit PPG – CrossFitU.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, IraqWarm-upA: Coach Led Warmup (No...
