CrossFit PPG – CrossFitMetcon (Time)Paht’nah 100 DU 10 Atomic Sit UPs (45/25) 20 Push UPs 30 Goblet Squats (53/35) 40 KB Swings (53/35) 50 Lunges (quick count) 400M Run together 50 Lunges 40 KB Swings (53/35) 30 Goblet Squats (53/35) 20 Push UPs 10 Atomic...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; Buy in : 1000 m row Then; 10-9-8-7-6-5-4-3-2-1 Pull Ups Med Ball Squat Cleans (20/14lbs) Shoulder to Overhead (95/65lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: “Goat” SessionTake 15 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 you...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Spend approximately 20 mintues to find today’s 1 RMMetconC: Metcon (4 Rounds for weight)Every 5 minutes, for 20 minutes (4 sets) for max load...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1-1)Spend 20 minutes to find today’s 1 RMCustom MetconC: Metcon (AMRAP – Reps)Tabata Tuesday Tabata deadlift, 185/135 lb. Tabata hang power clean, 135/95 lb....
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB : Back Squat (E2MOM – 10 Minutes)Spend approximately 8 minutes warming up and then; Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @...
CrossFit PPG – CrossFitCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capMetcon (AMRAP – Rounds and Reps)20 AMRAP Run 200 Run Together 12 Pull ups 12 HR Push Ups 20 Burpees 20 WBall Situps 12 KB...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: CrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
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.MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, with partners alternating...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Clean (3-3-3-3-3)*Spend 15-18 minutes finding today’s 1 RMTechnique WODC: Double-Unders (Skill Work)*Spend approximately 10 minutes on working the double under skill....
