CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-2-2-1-1)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchB: Seated Strict Press...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Weightlifting B: Front Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Pause Front Squat x 3 repsCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (3 Rounds for reps)In teams of two, alternating full rounds, complete as many rounds and reps a possible in 6minutes of: 6 Hang Power Cleans 6 Box Jumps (24/20″) 6 AbMat...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesA: Athletes Choice (No Measure)10 MinutesA: Athletes Choice (No Measure)10 MinutesGymnasticsA: Muscle-ups~ 15 minutes to work solely on Muscle ups or Muscle up progressions. We will be doing...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (E2MOM – 16 Minutes (8 sets))Every 2 minutes, for 16 minutes (8 sets): Push/Power Jerk *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (5 Rounds for time)Every 8 minutes, for 40 minutes (5 sets), for times: 50 Double-Unders 15 Push Presses (115/75 lbs) 15 Back Squats (115/75 lbs) 400 Meter...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 15 minutes (5 sets x 5 reps))During sets 1 and 2, worked to pause at depth for 2 FULL secondsCustom MetconC: Metcon (AMRAP – Rounds and Reps)Against a...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB1: Hang Snatch (EMOM – 6 Minutes (6 sets x 2 reps))Every minute on the minute, for 6 minutes (6 sets): High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch ~ Rest 60 seconds then...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP – Rounds and Reps)20 min AMRAP- Cash In (each round): 200m run w/medball- partners run together, one person holds easter egg (can switch off) (20/14) Alternating Movements: 20 Abmat SU...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: GYMNASTICS WORKTake 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs,...
