CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Four sets of: Deadlift x 4 reps Rest 20 seconds Tall Box Jumps x 10 reps (jump up, then step down on these) Rest 3 minutesCustom MetconC: Metcon (AMRAP – Rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3-3)Four sets of: Overhead Squats x 3 reps Rest 90 seconds Hollow Rocks x 30-45 seconds Rest 90 secondsCustom MetconC: Metcon (4 Rounds for reps)Complete as many...
CrossFit PPG – CrossFitMetcon (Time)For time complete the following list (note the pacing movement below): 60 Box Jumps (24/20″) 60 Push ups 60 KB Swings (55/35#…or heavier) 60 Lunges 60 Push Press (75/55) 60 Wall Ball (20/14#) 60 Burpees 60 Sit-Ups...
CrossFit PPG – CrossFitMobility WODA: Smash & Floss (No Measure)Warm-upB: Athletes Choice (No Measure)10 MinutesCustom MetconP-1: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1-1-1-1-1)~ Spend 20 minutes finding today’s 1 RMCustom MetconC: Metcon (Time)For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Dumbell / KB Walking Lunge (20-20-20)Three sets of: Dumbbell Walking Lunge x 20 steps Rest 2-3 minutes between setsCustom MetconC: Metcon (3 Rounds for reps)Complete as many rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch Build over the course of the 8 sets to something heavy-ish for...
CrossFit PPG – CrossFitCrossFIt OPEN – 17.6 https://games.crossfit.com/article/open-workout-176/regionals/2017Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Four sets of: Deadlift x 4 reps Rest 20 seconds Handstand Push-Ups x Max...
CrossFit PPG – CrossFitMetcon (Time)Metcon (Time) Partner Workout: 1 partner holds an Easter Egg (20/14# med ball) while the other works. 14 Rounds for time: 4 pull-ups 6 H R Push ups 8 Air Squats 10 bunny hops (20” box jumps) Run 100 m together (bring the ball)...
CrossFit PPG – CrossFitTechnique WODA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Warm-upB: Athletes Choice (No Measure)10 MinutesCustom MetconC: Metcon (Time)In teams of 2 complete the following for time;...
