CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Technique WODB: GOAT EMOM (AMRAP – Rounds)GOAT EMOM Every minute on the minute for 15 minutes (3 sets of each)...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Pendlay Row (3-3-3)Between sets…do some skill work on weighted pullups or strength building towards strict pullupsC: Weighted Pull-ups (1-1-1)Custom MetconD: Metcon (Time)Complete...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Pendlay Row (3-3-3)Between sets…do some skill work on weighted pullups or strength building towards strict pullupsB: Pendlay Row (3-3-3)Between sets…do some skill work on...
CrossFit PPG – CrossFitU.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. She was 25 years old.Warm-upA: Coach Led Warmup (No...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: “Pick your Poison”Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (Time)1000 Meter Row 100 Double-Unders 50...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 15 Minutes (3 reps))Custom MetconC: Metcon (Time)Complete 5 rounds for time of: 15 Wall Ball Shots (20/14 lbs) 10 Toes to Bar 5 Burpee Box Jump-Overs...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds and Reps)Choose a Three Person Team to work through the chipper in a you go, I go, fashion splitting reps evenly for a 24 M AMRAP. 54 KB Swings (53/35) 54 DB Snatch (50/35) 54...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Elevated Dead Lift (3-3-3)Elevated Deadlift x 3 reps * Your feet should be elevated off of the ground via Bumpers or Jerk Box Tops. * The point is to over-emphasize the bottom load...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Split Jerk (2-2-1-1)”The jerk really comes down to a fraction of a second. Time it perfectly and the bar seems to stall in the air while a lightning fast athlete wedges...
CrossFit PPG – CrossFitIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Badger...
