CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (3-3-2-2-1-1)~ Focus of finishing the pull and landing just above parallel.Custom MetconC:P: Metcon (Time)In teams of 2 with only one person working at a time and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: “Goat” SessionTake 10 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch + Overhead Squat x 3 (1-1-1-1-1)Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 -3 minutes between sets.Custom MetconC: Metcon (3 Rounds for reps)Three sets for max...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (10-8-6-4-2)Custom MetconC: Metcon (6 Rounds for reps)Set a clock for 12 minutes and, with a 135-lb. barbell, complete: 1 minute of squat cleans 1 minute of push jerks 2...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (3-2-1)Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk *Sets 1, 4 & 7 = 3 reps *Sets 2, 5 & 8 = 2 reps *Sets 3, 6 & 9 = 1 repC: Metcon (AMRAP...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)The Royal Tenenbaums Teams of 3: 100 Deadlifts (135, 95#) 80 Hang Power Cleans (135, 95#) 60 Front Squats (135, 95#) 40 Jerks (135, 95#) 20 Thrusters (135, 95#) One athlete works at a time. Every...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Max Double-Unders (AMRAP – Reps)Max set of Unbroken Double-UndersC: Triple Unders (Max Reps unbroken)Spend 15 to 20 minutes working this skill. If you don’t have double unders...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Meaure)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3-3-3)Custom MetconC: Metcon (Time)Three rounds for time of: 400 Meter Run 30 Kettlebell Swings (53/35 lbs) 20 Shoulder Press (75/55 lbs)~ part 3 is NOT a push...
