CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-2-2-1-1)MetconC: Paul (Time)5 Rounds for time of: 50 Double-Unders 35 Knees-To-Elbows 20 Yd Overhead Barbell Walk, 185#In honor of Pittsburgh Police Officer Paul...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: GYMNASTICS WORK (1-1-1)Take 10-12 minutes to practice a pull up / chest to bar / bar muscle up progression.Custom MetconC: Metcon (4 Rounds for time)Every 6 minutes, for 24 minutes (4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5)Custom MetconC: Metcon (Time)Complete 3 rounds for time of; 400 Meter Run 40 Double-Unders 10 Deadlifts (225/155 lbs)
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (Time)2 Partner GOAT Work: Choose a weightlifting component or a gymnastics component, 1 of each, or 2 of the same modality deserving your attention. Work with your partner on the same movements,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean + Push Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (Time)In teams of 2, complete the following for time; i. Alternating full rounds, each team member will complete 4 rounds...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 90 seconds, for 30 minutes (4 sets): Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Burpee Box Jump-Overs (24″/20″) Station 3 – 250 Meter Row...
CrossFit PPG – CrossFit U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time; 30 Thrusters (95/65 lbs) 30 Alternating Reverse Lunges with Plate Farmer’s Carry (25/15 lbs) 20 Thrusters...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Weightlifting B: Push Press (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (135/95 lbs) 10 Burpees Over the...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (3 Rounds for reps)2 Partner AMRAP of 6M sections: 60 DUBs 24 KB Swings (53/35) 12 DB Snatch (50/35) Rest 90 Seconds 16 Box Jump Overs 12 DB Two Arm Dead Lift (50/35) 24 DB Farm Carry Walking Lunge...
