CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Snatch + Overhead Squat x 3Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 -3 minutes between sets.Custom MetconC: Metcon (3 Rounds for reps)Against a 4-minute running clock, with...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete 2 rounds of the following for time; 400m Run (together) 100 Kettlebell Swings (53/35 lbs) 100 Overhead Squats (45#/35#/15#/PVC) 100 Situps 100...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Take approximately 20 minutes to build to a heavy Clean & JerkMetconCustom MetconC: Metcon (Time)AGOQ Workout 3 – CrossFit Games Qualifier 2017...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (6-6-6-6)Four sets of: Back Squat x 6 reps Rest 90 seconds Wall Slides x 5 reps Rest 2-3 minutesCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Snatch Balance (5-5-3-3-1-1)Spend approximately 20 inutes to find today’s 1RMCustom MetconC: Metcon (Time)Three rounds for time of: 10 Handstand Push-Ups 20 Pull-Ups 400 Meter...
CrossFit PPG – CrossFit”The Kettlebell Swing isn’t a low back exercise” http://www.crossfitinvictus.com/blog/kettlebell-swing-isnt-low-back-exercise/Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)Spend 15-20...
CrossFit PPG – CrossFitMetcon (Time)For time 200m run (each) 50 SDHP (75/55) 50 power snatches (75/55) 50 push-ups 50 push press (75/55) 400m KB Farmer Carry (53/35 switch weight halfway) 50 box jumps (24/20) 50 knees to elbows 50 wall balls (20/14) 50...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconA: Metcon (4 Rounds for reps)In teams of 2, complete the following for reps in each round; i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of; 6 Hang...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1-1)* Take 15-20 mintues and find today’s 1RMCustom MetconC: Metcon (AMRAP – Rounds)Every minute, on the minute, for 21 minutes: Minute 1 – Row Sprint x 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Rack Lunge (10-10-10-10)Four sets of: Front-Racked Alternating Reverse Lunges x 5 reps each leg Rest 60 seconds Handstand Hold Max effort Rest 2-3 MinutesCustom MetconC: Metcon...
