CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Metcon (4 Rounds for time)Spend 5-10 minutes working on your DB Thruster Skills then; Complete four sets of the following for time: 40 Double Unders 10 Dumbbell Thrusters (50/35 lbs)*Use this as a...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Behind The Neck Jerk (1-1-1-1-1)*Spend 20 minutes finding today’s 1 RMMetconC: Tabata Something Else (AMRAP – Reps)Complete 32 intervals of 20 seconds of work followed by...
CrossFit PPG – CrossFitMetcon (AMRAP – Reps)Metcon (AMRAP – Rounds) Teams of 2, 1 deck of cards, 20 min on the clock. One member of each team pulls a card and performs the exercise and number of reps shown on the card. Spade- Sit-ups Club- Air Squat...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconCrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E2MOM – 12 Minutes)Every 2 minute for 12 minutes Deadlift in the following rep count: 21-18-15-12-9-6 *There is no set weight scheme for this *This should be...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Push Jerk (1-1-1-1-1)Spend approximately 20 mintues and find today’s 1RMCustom MetconC: Metcon (4 Rounds for time)Every 5 minutes, for 20 minutes (4 sets) for times: Row 500/425...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch Liftoff + Snatch (E2MOM – 20 MInutes)Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM – 10 Minutes)*Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *followed by… One...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconMetcon (AMRAP – Rounds and Reps)With a Partner, 20 min AMRAP: 20 Goblet Alternating Reverse Lunges 20 Burpees 400 m Run -or- 500 m Row 20 KB Swings 2 Rope Climbs* One partner works at...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: CrossFit Games Open 17.3 (AMRAP – Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6...
