CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.WeightliftingB: Clean (1-1-1-1-1)Spend 15-20 mintues working up to a heavy cleanCustom MetconC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM Push PressCustom MetconC: Metcon (3 Rounds for reps)Complete as many rounds and reps as possible 3 minutes of: 5 Push Ups...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; 600 Meter Run then; 50-40-30-20-10 of Burpee Box Jumps (24/20 “) Toe to Bar / Knee to Elbow Double unders x 2 600...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeather WODB: Snatch Balance (1-1-1-1-1)Spend 18-20 minutes to find today’s 1RMCustom MetconC: Metcon (4 Rounds for reps)In teams of 2, complete as many rounds and reps as possible in 4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @...
CrossFit PPG – CrossFitRandy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed in the line of duty. #backtheblueWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E2MOM – 20 Minutes)Suggested loading per set (by %): 65,...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesCustom MetconB: Metcon (AMRAP – Rounds)Every 2 minutes, for 30 minutes (5 sets): Station 1 – 400/350 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Furious Five (1-1-1-1-1)Perform 5 cycles of the following complex: 5 Power Cleans 5 Front Squats 5 Push Jerks~ Work up to a heavy complex ~ Rest 2-3 minutes between cycles. ~The bar...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (3 Rounds for reps)Partner WOD. Teams of 2: 8 Minute AMRAP 40 Double Unders 20 Calorie Row / 12...
