CrossFit PPG – CrossFitRandy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed in the line of duty. #backtheblueWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E2MOM – 20 Minutes)Suggested loading per set (by %): 65,...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesCustom MetconB: Metcon (AMRAP – Rounds)Every 2 minutes, for 30 minutes (5 sets): Station 1 – 400/350 Meters of Rowing Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Furious Five (1-1-1-1-1)Perform 5 cycles of the following complex: 5 Power Cleans 5 Front Squats 5 Push Jerks~ Work up to a heavy complex ~ Rest 2-3 minutes between cycles. ~The bar...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (3 Rounds for reps)Partner WOD. Teams of 2: 8 Minute AMRAP 40 Double Unders 20 Calorie Row / 12...
CrossFit PPG – CrossFitWeightliftingB: Single Leg Deadlift (E3MOM – 18 Minutes)Complete 8 Reps on each leg. Elevated leg should be posted on a wall behind the athlete.Custom MetconC: Metcon (Time)”Get A Grip” Teams of two must complete 100...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Snatch (1-1-1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell Swings (53/35 lbs) 15...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (E2MOM – 20 Minutes)Perform one hang clean and then one clean. (You must hang onto the bar)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3-3-3)Six sets of: Push Press x 3 reps Rest 2 minutes Build to today’s heavy 3 reps.Custom MetconC: Metcon (3 Rounds for reps)Against a 4-minute running clock,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90%Custom MetconC: Metcon...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Wall Ball Shots 30 Kettlebell Swings...
