CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (1-1-1-1-1)C: Push Press (1-1-1-1-1)D: Push Jerk (1-1-1-1-1)
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Snatch (E2MOM – 18 Minutes (9 sets))~ Every 2 minutes perform 1 hang power snatch.B: Hang Power Snatch (E2MOM – 18 Minutes (9 sets))~ Every 2 minutes perform 1...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Single Arm Dumbell Press (8-8-8-8)Four sets of: Single Arm Overhead Press x 8 reps each arm Rest 2-3 minutesCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many...
CrossFit PPG – CrossFitAthletes Choice (No Measure)10 MinutesMetcon (Time)Partner (each partner all movements) 12 Days of Christmas 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches...
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...
