CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.WeightliftingB: Power Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (3 Rounds for reps)In teams of 2, complete the following...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)Warm-upB: Push Jerk (5-5-5-5-5)WeightliftingCustom MetconC: Metcon (4 Rounds for reps)Tabata push jerk Rest 3 minutes Tabata chest-to-bar pull-up Rest 3 minutes Tabata push-up Rest 3 minutes Tabata hang...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (5-5-5-5-5)Custom MetconC: Metcon (4 Rounds for reps)Tabata push jerk Rest 3 minutes Tabata chest-to-bar pull-up Rest 3 minutes Tabata push-up Rest 3 minutes Tabata hang...
CrossFit PPG – CrossFitAir Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California.Warm-upA: Coach Led Warmup (No...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)Complete the following for time; For time: 50 Kettlebell Swings (53/35 lbs) 40 Walking Lunges with plated Farmer’s Carry (45/25 lbs in each hand) 30 Burpees 20 Thrusters...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5-5-5)B: Front Squat (5-5-5-5-5)Custom MetconC: Metcon (4 Rounds for calories)Every 5 minutes, for 20 minutes (4 sets) for max calories of: 60 seconds of row (for...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2 dividing reps evenly, complete the following for time; Buy in : 1000m row 40 Box Jumps (24/20 ins) 50 Pull Ups 60 Air Squats 70 AbMat Sit-ups 60 Ground to...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Push Press (5-5-5-5-5)C: Metcon (Time)In teams of 2, complete the following for time; i. Alternating full rounds, complete 3 rounds each of; 150m Run 12 Alternating Single...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)Warm-upWeightliftingB: Hang Squat Snatch (3-3-2-2-1-1)B: Hang Squat Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete rounds of 21,15 and 9 reps for time of; Hang Squat Snatches (95/65 lbs) Shoulder...
