CrossFit PPG – CrossFitWarm-upWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean + Jerk + Clean & Jerk (E2MOM – 16 Minutes)Build to today’s heavy complexMetconC: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)THIS IS SPARTA!!! Five Rounds for Time Split reps evenly 400m Run 20 Snatch (95/65) 20 Burpee Pull-Ups 20 Thrusters (95/65) 20 Push Ups 20 Front Squats (95/65) 20 KBS...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: Hang Clean (3-3-2-2-1-1)Focus on Speed under the barC: Metcon (3 Rounds for reps)In teams of 2 complete the following; i. Alternating full rounds, complete as many rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Snatch Liftoff + Snatch (E2MOM – 18 Minutes)Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6...
CrossFit PPG – CrossFithttps://barbend.com/saman-gunan-hero-wod/ Warm-upA: Athletes Choice (No Measure)10 Minutes B: Saman (Time)Complete 8 Rounds for time of; 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter RunThe Saman Hero WOD will include...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E4MOM – 16 Minutes)Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)Warm-upWeightliftingB: Push Jerk (E2MOM – 12 Minutes)Every 2 minutes, for 12 minutes (6 sets): Push Jerk *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80-83% *Sets 5-6 –...
CrossFit PPG – CrossFit
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 @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 3 Burpees Over the Barbell (lateral) 3 Ground to...
