CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.GymnasticsB: Muscle Up, Hand Stand, PistolEvery 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 4 reps *Sets 1-2 – 70-75% *Sets 3-4 – 75-80% *Sets 5-6 – 80% or moreCustom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2)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 @ 85% *Set 5 – 2...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Overhead Squat (3-3-2-2-1-1)MetconC: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex.Custom MetconC:...
CrossFit PPG – CrossFitMetcon (Time)For time complete the following list (note the pacing movement below): 60 Box Jumps (24/20″) 60 Push ups 60 KB Swings (55/35#…or heavier) 60 Lunges 60 Push Press (75/55) 60 Wall Ball (20/14#) 60 Burpees 60 Sit-Ups...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.WeightliftingB: 20:00 Skill Work (Athlete Choice )Work on any weightlifting lift or weightlifting skillPick your poison....
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 5 sets)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 – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Pendlay Row (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14 lbs) 60 seconds of Kettlebell Swings (53/35 lbs) 60...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 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 (95/65 lbs) 10 Alternating...
