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...
CrossFit PPG – CrossFitBoston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesB: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Weightlifting
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (4 Rounds for time)Every 8 minutes, for 32 minutes (4 sets) for times: 600 Meter Run 40 Double-Unders 20 Chest-to-Bar Pull-Ups
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)C: Metcon (AMRAP – Rounds and Reps)25 MIN AMRAP 40 KBS (53/35) 20 OH Walking Lunge (50/35) 10 Pull Ups 20 DB Snatch (50/35) 40 Sit UPs 200 M Run 2 Rope Climbs Split as NeededB: Rope ClimbB: Rope...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Dynamic Push Ups (Distance)Do a standard push up and explode on the way up. Try to drive your hands off the ground. Then progress to pushing up off the ground and landing with your hands on...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Dynamic Push Ups (Distance)Do a standard push up and explode on the way up. Try to drive your hands off the ground. Then progress to pushing up off the ground and landing with your hands on...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Deadlift (5-5-5-5-5)Touch and Go only…no resting at bottom of rep. “The deadlift is unrivaled in its simplicity and impact while unique in its capacity for...
CrossFit PPG – CrossFitSgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. Warm-upA: Athletes Choice – 15 (No Measure)Spend 15...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete rounds of 21, 15 and 9 reps for time of: Hang Power Snatches (95/65 lbs) Wall Balls (20/14 lbs)
