CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-3-2-1-1)Custom MetconC: Metcon (AMRAP – Reps)2018 Liftoff Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure – 6 Minutes)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under...
CrossFit PPG – CrossFitPearl Harbor 12.7.1941 is dedicated to the memory of the 2,204 Americans who were killed during attacks on the United States Naval base at Pearl Harbor, Hawaii on December 7th, 1941.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15...
CrossFit PPG – CrossFitWarm-upCoach 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 1RM...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3)Custom MetconC: Death by Double Unders (AMRAP – Rounds and Reps)EMOM perform 5 double unders more than the previous minute. Start with five double unders....
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure – 5 Minutes)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)Partner WOD: AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats 20 Pulls on the Rower or 20 pedals on the Assault Bike Partners alternate rounds. One person works while the...
CrossFit PPG – CrossFitWarm-upCustom MetconA: Coach Led Warmup (No Measure)B: GOAT EMOM (AMRAP – Rounds)GOAT EMOM Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention. For...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (No Measure – 10 to 15 Minutes)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Annie (Time)50-40-30-20-10 Double-unders Sit-upsC: 500m Row (Time)Max Effort 500m RowMobility WODD: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and...
