CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-3-3-3)~ Find today’s unbroken 3RMCustom MetconC: Metcon (8 Rounds for reps)8 1-Minute rounds of; 3 Thrusters 6 Bar Facing Burpees Max reps of pull ups Rest 2...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (4-4-4-4)Four sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 2 minutes Ring Dips x 8-10 reps Rest 2 minutesCustom...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Split reps as you wish 400m run (200 each) 75 wall balls 21 thrusters (75/55) 21pull ups 200m run (100 each) 21 kbs (52/35) 15 thrusters (75/55) 15 pull ups 200m run (100 each) 21 kbs (53/35) 9...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.C: Metcon (3 Rounds for reps)In teams of 2, complete the following: A: In teams of 2,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3-3)Custom MetconC: Metcon (5 Rounds for reps)Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3-3-3)Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift If you lose positioning or mechanics, your set is over.Custom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3-3)Custom MetconC: Metcon (Time)For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (3-2-1-1-1)Spend 20 mintues to find today’s 1 RM.Custom MetconC: Metcon (Time)Double Grace For time: 60 Clean & Jerks (135/95...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Partner WOD: For time, with a partner (one person working at a time) 200m Run 100 Double Unders 200m Run 100 Sit Ups 200m Run 100 Med Ball Squat Cleans 200m Run 100 Wall Balls 200m Run 100 Med Ball...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Custom MetconC: Metcon (Time)”Regional-ish” In teams of two, with only one...
