CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)Find today’s 1RMMetconC: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Clean x 2 + Front Squat x 2 (1-1-1)Work up to a heavy HPC x2 plus Front Squat x 2 You must hang onto the bar through the 4 rep cycleCustom MetconC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB:P: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating movements, complete as many rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Clean (1-1-1)For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full...
CrossFit PPG – CrossFitIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Single Leg Deadlift (5-5-5)~ This is...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-2-2-1-1)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchB: Seated Strict Press...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Weightlifting B: Front Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 3 repsCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (3 Rounds for reps)In teams of two, alternating full rounds, complete as many rounds and reps a possible in 6minutes of: 6 Hang Power Cleans 6 Box Jumps (24/20″) 6 AbMat...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesA: Athletes Choice (No Measure)10 MinutesA: Athletes Choice (No Measure)10 MinutesGymnasticsA: Muscle-ups~ 15 minutes to work solely on Muscle ups or Muscle up progressions. We will be doing...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (E2MOM – 16 Minutes (8 sets))Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps...
