CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Bench Press (3-3-3-3)After warming up, keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.Custom MetconC: Metcon (3 Rounds for time)Every 6 minutes,...
CrossFit PPG – CrossFitMetcon (Time)In teams of two, with only one partner working at a time, complete the following for time: 800 Meter Relay Run (alternating 200 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Pull-Ups 8...
CrossFit PPG – CrossFitWarm-upWeightliftingA: Athletes Choice (No Measure)10 MinutesB: Squat Snatch (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Squat snatch x 2 reps. Rest no more than 5-7 seconds between each *Set 1 – 75% *Set 2 –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete the following for time; For time: 40/30 Calories of Assault Bike 20 wallball shots (20/14 lbs) 10 shoulder to overhead...
CrossFit PPG – CrossFitOn July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Turkish Get...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (5-5-5-5-5)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of; 5 OHS (135/95lbs) 10 Burpee Box Jumps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench~ Spend 15 minutes to find today’s 3...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (Time)For Time (with a Partner) 100 DB OH Walking Lunges (50/35/25/20) 50 Burpee Broad Jumps (6’/4′) 100 Box Step Ups w/ DB (50/35/25/20) (24″/20) 50 Russian Twists w/ DB...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Pull-ups (10 Minutes)~ Spend 10 mintues mastering the transfer skillls (hollow / open) of pullups. ~ Variations are strict, kiping, butterfly, or BMUCustom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upCustom MetconA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds)Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Situps + 10 Deadlifts (185/125 lbs) Station 2 – 15/10 Calories of Assault Bike or 250/200...
