CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (NO MEASURE)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1)Custom Metcon
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-3)Pistols (or progressions) x 4-5 reps each leg during restCustom MetconC: Metcon (Time)Complete 5 rounds for time of; 15 Wall Balls, 20/14 12 Push-ups, Hand...
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 (4 Rounds for reps)A. In 5 minutes, complete the following: Run 600 Meters Row...
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 (4 Rounds for reps)A. In 5 minutes, complete the following: Run 600 Meters Row...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Power Clean x 2 reps *Sets 1-2 – 60-65% of 1-RM Power Clean *Sets 3-4 – 70-75% *Sets 5-6 –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-2-1)Custom MetconC: Metcon (AMRAP – Rounds)EMOM – 10 MinutesEvery minute, on the minute, for 10 minutes: 10 Thrusters (95/65 lbs) 5 Burpees
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)400m Run (100m at a time) 100Ssit ups 90 KB step ups (53/35 & 20″ step single KB goblet hold) 80 KBS (53/35) 70 Goblet Squats (53/35) 60 Push ups 50 KB SDHP (53/35) 40 Toes-to-bar 30 WB...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Athletes Choice (No Measure)10 MinutesWeightliftingC: Clean (1-1-1)Five sets of: Cleans x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutesCustom MetconD: Metcon (3 Rounds for reps)In teams...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Athletes Choice (No Measure)10 MinutesWeightliftingC: Front Squat (4-4-4)Custom MetconD: Metcon (Time)Four rounds for time of: Run 400 Meters 8 Ground to Overhead (135/95 lbs)
