CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconCrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)Complete AMRAP in 7 minutes of: 3 Thrusters,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Snatch Balance (3-2-1-1-1)~ Stay light, focus on mechanics and drop speedCustom MetconC: Metcon (3 Rounds for reps)Complete as many round and reps in 5...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E2MOM – 14 Minutes)Every 2 minutes, for 14 minutes (7 sets): Front Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (3-3-3)~ Work up to a heavy set of 3 ~ Rest no more than 8-10 seconds between repsCustom MetconC: Metcon (Time)Complete the following for time; 100 Double Unders 5 Clean...
CrossFit PPG – CrossFitA.: Coach Led Warmup (No Measure)B: Metcon (Time)3 rounds for time (Lucky) 26 Burpee’s 24 Pull up’s 66 Mountain Climbers 24 DB Thrusters 50/35 26 Feet 1 arm OH Walk (50/35) 66 Double Unders 24 Calories Row/Bike 18 Cal With a partner or two...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Crossfit Games Open 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: GOAT EMOM (AMRAP – Rounds)GOAT EMOM Every minute on the minute for 15 minutes (3 sets of each) complete...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3-3)~ Find today’s 3 RMCustom MetconC: Metcon (3 Rounds for time)3 Rounds each for time of: 50 Air Squats 40 Abmat Sit-ups 30 Kettlebell Swings, 53/35 20 Push-ups,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-3-1-5-3-1)Back Squat *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @...
