CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3-3-3)Build to a heavy-ish 3 rep today.Custom MetconC: Metcon (5 Rounds for reps)Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Snatch (E2MOM – 20 Minutes)Every 2 minutes, for 20 minutes (10 sets): Snatch x 1.1 (rest 5-10 seconds between singles) Build over the course of the 10 sets.Custom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or...
CrossFit PPG – CrossFitWarm-upA.: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB.: Metcon (AMRAP – Rounds and Reps)Partner Workout: 25 min AMRAP *In teams of 2, alternating...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Clean (3-3-2-2-1-1)Find today’s 1RMCustom MetconC: Metcon (2 Rounds for reps)In teams of 2 alterating full rounds, complete as many rounds and reps as possible in 8...
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 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85%...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (Time)”Triple Three-ish” Complete the following for time; 1500M row 150 Double Unders...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (4-4-4-4-4)Five sets of: Push Press x 4 reps Rest 2 minutes Build to today’s heavy 4 reps.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (E2MOM – 24 Minutes)Every 2 minutes, for 24 minutes (12 sets): Clean & Jerk x 1 rep Build over the course of the 12 sets to today’s heavy.Custom MetconC:...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2 dividing reps evenly, complete the following for time; Buy in ~ 600m with each member carrying a KB (53/35 lbs). Then: 100 KB Swings 80 AbMat Situps 60 Wall...
