CrossFit PPG – CrossFitMobility WODA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Warm-upB: Coach Led Warmup (No Measure)C: Athletes Choice (No Measure)10 MinutesCustom MetconD: Metcon (3 Rounds for...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Athletes Choice (No Measure)10 MinutesWeightliftingC: Push Press (5-5-5)Custom MetconC: Metcon (Time)Three rounds for time of: 25 Kettlebell Swings (53/35 lbs) 15 Chest-to-Bar...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Athletes Choice (No Measure)10 MinutesWeightliftingC: Deadlift (3-3-3)Custom MetconD: Metcon (Time)For time: 15 Deadlifts (225/155 lb) 30 Wall Ball Shots (20/14 lbs) 12 Deadlifts 24 Wall Ball Shots...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of 2, complete the following for time; 1000m run 25 Pull-ups 50 Wall Balls 75 KB Swings (53/35) 100 box jump overs (20″ all) 75 KB Swings (53/35) 50 Wall Balls 25 Pull Ups 1000m run...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)WeightliftingB: Single Arm Dumbell Press (6-6-4-4)Four Set of Single Arm Dumbell Press x 4-6 Reps each arm Rest 90 Seconds and Proceed to Part CWeightliftingC: Romanian Deadlift (8-8-6-6 @ 30X1)Begin after...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)WeightliftingOverhead Squat (6-6-4-2-1)Every 2 minutes for 10 minutes (5 sets) Sets 1-2 = 6 reps @ 40% Set 3 = 4 reps @ 50% Set 4 = 2 reps @ 60% Set 5 = 1 rep @ 70%Custom MetconC: Metcon...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean ((4-4-3-3-2-1))Every 2 minutes for 12 minutes (6 sets) Sets 1-2 = 4 reps @ 60% Sets 3-4 = 3 reps @ 70% Set 5 = 2 reps @ 80% Set 6 = 1 rep @ 90MetconC: Metcon...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)WeightliftingHang Snatch + SnatchEvery 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex.C: Metcon (Time)Five rounds for time of: 10 Hang Power...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Weightlifting ((4-4-4-4))Four sets of: Single-Arm Dumbbell Press x 4-6 reps each arm Rest 90 seconds Romanian Deadlift x 6-8 reps @ 30X1 Rest 90 secondsC: Metcon (Time)Five rounds for time of: 400 Meter...
CrossFit PPG – CrossFitCrossFit Lokahi will be hosting a competition/fundraiser in honor of Charlie’s Legacy on Saturday July 22, 2017. It will be a 3 Person Team (All Male, All Female a Mixed) event with a total of 3 WOD’s. Although many of us at...
