CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Snatch x 1.1.1 (rest 5-7 seconds between singles)MetconC: Metcon (AMRAP – Reps)Complete as many...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Deadlift (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (3 Rounds for reps)7 Min AMRAP 30 DB Dead Lift both hands (50/35) 30 DB Tall Lateral Hops 200 M Run Rest 2 Min. 7 Min AMRAP 30 DB Hang Clean and Jerk (50/35) 30 WB Sit UP 200 M...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Bench Press (10-10-10-10)Four sets for max reps of: 45 seconds of Bench Press (choose a weight you can handle for 8-10 unbroken reps)C: Metcon (Time)Patner: Split work Evenly/Run Together 1000 Meter Row...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Weighted Pull-ups (5-4-3-2-1)B: Weighted Pull-ups (5-4-3-2-1)C: Metcon (Time)For time: 500 meter row 25 pull ups 25 burpees 500 meter row 25 burpees 25 pull ups 500 meter...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Back SquatEvery 3 minutes, for 15 minutes (5 sets) of: Back Squat x 6 reps *Sets 1-4 – 6 reps @ 75-82% *Set 5 – Max Reps @ 80%C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (6 Rounds for time)Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-UpsC: Metcon (No Measure)Every 90 seconds, for 12 minutes (2 sets of...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Hang CleanFor the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every...
CrossFit PPG – YouthFitA: Coach Led Warmup (No Measure)B: Front Squat (7-7-7-7)Develop the Air Squat with the raised plate skill exercise and move to Front Squat From the RackC: Metcon (AMRAP – Rounds and Reps)7 Min AMRAP 7 Front Squats (no weight) 10M...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)Baby Murray Metcon In teams of two, alternating movements, complete 5 rounds for time of: Cash in: 800m Run 40 Dubs 9 wallballs 9 OHW Lunges (25/45 lb plate) 9 pushups 9...
