CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (5 Rounds for time)Every 8 minutes, for 40 minutes (5 sets), for times: 50 Double-Unders 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 400 Meter...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 15 minutes (5 sets x 5 reps))During sets 1 and 2, worked to pause at depth for 2 FULL secondsCustom MetconC: Metcon (AMRAP – Rounds and Reps)Against a...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB1: Hang Snatch (EMOM – 6 Minutes (6 sets x 2 reps))Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch ~ Rest 60 seconds then...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds and Reps)20 min AMRAP- Cash In (each round): 200m run w/medball- partners run together, one person holds easter egg (can switch off) (20/14) Alternating Movements: 20 Abmat SU...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: GYMNASTICS WORKTake 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1)Custom MetconC: Metcon (Time)Complete 4 rounds of the following for time; 200M Run 10 Burpee Box Jump Over 5 Clean & Jerk (135/95 lb) ***REST 2 Minutes after...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 10-9-8-7-6-5-4-3-2-1 Deadlift (155/105 lb) Pull Ups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-3-2-2-1)Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds and Reps)In teams of 2 complete as many rounds and reps in 21 minutes of; 50M Bear Crawl 50 Box Jumps (24/20 in) 50 Med Ball Sit Ups (20/14 lbs) 50 Overhead Walking...
