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...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: Handstand Push-ups (1-1-1)~ Spend 10 Minutes working this skill or progressionsCustom MetconC:P: Metcon (Time)In teams of two, alternating each movement, complete eight rounds...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds and Reps)23 Min AMRAP In teams of two work through the rounds, splitting reps as needed: Run 800 M Together 10 Pull UPs 20 Push UPs 30 Air Squats 10 T2B/Knee UPs 20...
CrossFit PPG – CrossFitWarm-upWeightliftingA: Coach Led Warmup (No Measure)B: Push Jerk (4-4-3-3-2-2)Build up to a heavy doubleCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 4 Chest to Bar...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: High Hang Snatch + Hang Snatch (1-1-1)~ Find today’s 1 RM ~ These are full squat snatches ~ Rest no more than 6-8 seconds between HHS and HSCustom MetconC: Metcon (Time)Five...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)Find today’s 1RMMetconC: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Clean x 2 + Front Squat x 2 (1-1-1)Work up to a heavy HPC x2 plus Front Squat x 2 You must hang onto the bar through the 4 rep cycleCustom MetconC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB:P: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating movements, complete as many rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Clean (1-1-1)For 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...
CrossFit PPG – CrossFitIn honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Single Leg Deadlift (5-5-5)~ This is...
