CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a bench~ Spend 15 minutes to find today’s 3...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (Time)For Time (with a Partner) 100 DB OH Walking Lunges (50/35/25/20) 50 Burpee Broad Jumps (6’/4′) 100 Box Step Ups w/ DB (50/35/25/20) (24″/20) 50 Russian Twists w/ DB...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: Pull-ups (10 Minutes)~ Spend 10 mintues mastering the transfer skillls (hollow / open) of pullups. ~ Variations are strict, kiping, butterfly, or BMUCustom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upCustom MetconA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds)Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – 20 Situps + 10 Deadlifts (185/125 lbs) Station 2 – 15/10 Calories of Assault Bike or 250/200...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.WeightliftingB: Clean (1-1-1-1-1)Spend 15-20 mintues working up to a heavy cleanCustom MetconC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM Push PressCustom MetconC: Metcon (3 Rounds for reps)Complete as many rounds and reps as possible 3 minutes of: 5 Push Ups...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM – 16 Minutes)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%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; 600 Meter Run then; 50-40-30-20-10 of Burpee Box Jumps (24/20 “) Toe to Bar / Knee to Elbow Double unders x 2 600...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeather WODB: Snatch Balance (1-1-1-1-1)Spend 18-20 minutes to find today’s 1RMCustom MetconC: Metcon (4 Rounds for reps)In teams of 2, complete as many rounds and reps as possible in 4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @...
