CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 15 Minutes @ 2 reps)Every 3 minutes, for 15 minutes (5 sets): Front Squat x 2 reps @ 90% or more of 1-RMMetconC: Viola (AMRAP – Rounds)Complete as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Barbell Z-Press (4-4-4)C: Metcon (Time)Complete four rounds for time of: 50 Double-Unders 40 Hand Release Push-Ups 30 Kettlebell Swings (53/35 lbs)Custom Metcon
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E2MOM – 18 Minutes)Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1...
CrossFit PPG – CrossFitMetcon (Time)Partner WOD 150 calorie row 50 thrusters(45#/35#) 100 pull ups 50 power Snatches (45#/35#) 150 calorie row *40 minute time cap
CrossFit PPG – CrossFitB: Clean (E2MOM – 18 minutes)Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean @ 70-80% Followed...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (1-1-1)Take 18-20 minutes to build to a heavy 1 rep.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 6...
CrossFit PPG – CrossFit”It usually comes down to these two things. Giving up or pushing through. But remember this…if you give up, you’ll never know. If you push through, you’ll never forget” ~ Author unkownA: Athletes Choice...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM x 6 reps – 12 minutes)Every 3 minutes, for 12 minutes (4 sets): Back Squat x 6 reps Goal is to make all four sets heavy. The first set should be achievable; by the...
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 @ 70% *Set 4 – 8 reps @ 75% *Set 5 – 6 reps @ 80% Rest 2-3 minutes...
CrossFit PPG – CrossFitMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 25 mins of: Run, 400 m 50 Bar Push Press, 45/35 lbs 50 Pull-ups 50 bar Front Squats, 45/35 lbs 50 Push-ups 50 front rack (or back rack) Walking Lunges, 45/35 lbs...
