CrossFit PPG – CrossFitWeightliftingB: Single Leg Deadlift (E3MOM – 18 Minutes)Complete 8 Reps on each leg. Elevated leg should be posted on a wall behind the athlete.Custom MetconC: Metcon (Time)”Get A Grip” Teams of two must complete 100...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Snatch (1-1-1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings (53/35 lbs) 15...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (E2MOM – 20 Minutes)Perform one hang clean and then one clean. (You must hang onto the bar)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3-3-3)Six sets of: Push Press x 3 reps Rest 2 minutes Build to today’s heavy 3 reps.Custom MetconC: Metcon (3 Rounds for reps)Against a 4-minute running clock,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90%Custom MetconC: Metcon...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Wall Ball Shots 30 Kettlebell Swings...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.GymnasticsB: Muscle Up, Hand Stand, PistolEvery 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 4 reps *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or moreCustom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2)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 @ 85% *Set 5 – 2...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Overhead Squat (3-3-2-2-1-1)MetconC: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
