CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex.Custom MetconC:...
CrossFit PPG – CrossFitMetcon (Time)For time complete the following list (note the pacing movement below): 60 Box Jumps (24/20″) 60 Push ups 60 KB Swings (55/35#…or heavier) 60 Lunges 60 Push Press (75/55) 60 Wall Ball (20/14#) 60 Burpees 60 Sit-Ups...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.WeightliftingB: 20:00 Skill Work (Athlete Choice )Work on any weightlifting lift or weightlifting skillPick your poison....
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 5 sets)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 – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Pendlay Row (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Kettlebell Swings (53/35 lbs) 60...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Power Clean ( EMOM – 90 seconds)Every 90 seconds, for 24 minutes (8 sets) of: Station 1 – 3 Power Cleans (building to as heavy as you can handle...
CrossFit PPG – CrossFitMetcon (Time)For time Partners …. 1 partner Runs 200m while the other works on the reps. When partner comes back from the run, they switch places & partner B picks up where partner A left off on the reps. 60 DL 185/135 60 box...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: 2k Row (Time)Max Effort 2k RowCustom MetconC: Metcon (Time)In teams of 2, alternating full rounds, complete a total of 10 rounds for time of; 25 Double Unders 10 Deadlifts (115/85...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Push Jerk (4-3-2-1-1)Spend 20 Minutes to find today’s 1RMC: Metcon (AMRAP – Rounds)Every minute, on the minute, for 21 minutes: Minute 1 – 12/10 Calories of...
