CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (10-10-10-8-6)*Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 3 Burpees Over the Barbell (lateral) 3 Ground to...
CrossFit PPG – CrossFitU.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM Front SquatCustom MetconC: Metcon (Time)Complete 3 rounds for time of: Run 400 Meters 8 Front SquatsBarbell originates...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Bench Press (3-3-3-3)After warming up, keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.Custom MetconC: Metcon (3 Rounds for time)Every 6 minutes,...
CrossFit PPG – CrossFitMetcon (Time)In teams of two, with only one partner working at a time, complete the following for time: 800 Meter Relay Run (alternating 200 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Pull-Ups 8...
CrossFit PPG – CrossFitWarm-upWeightliftingA: Athletes Choice (No Measure)10 MinutesB: Squat Snatch (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Squat snatch x 2 reps. Rest no more than 5-7 seconds between each *Set 1 – 75% *Set 2 –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete the following for time; For time: 40/30 Calories of Assault Bike 20 wallball shots (20/14 lbs) 10 shoulder to overhead...
CrossFit PPG – CrossFitOn July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Turkish Get...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (5-5-5-5-5)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of; 5 OHS (135/95lbs) 10 Burpee Box Jumps...
