CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (15-10-5)Deadlift x 15 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 10 reps Rest 20 seconds Ring Push-Ups x Max reps Rest 3 minutes Deadlift x 5...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Partner WOD: 400m run (200 each) 100 WallBalls (20/14#) 100 Lunges 80 Pull-Ups 80 Air Squats 60 Hand Release Push-Ups 60 Abmat Situps 40 Burpees 40 T2B Run 400m (200 each) *One partner working at a...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Bear Complex (1-1-1-1-1)Power Clean Front Squat Push Press Back Squat Second Push Press~ There must be an observable pause between movements (no thruster out of front squat)Custom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (5-3-3-2-2-1-1)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchRest 2 minutes between each set....
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)GOAT EMOM Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention. For...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (1-1-1-1-1)Take 15-20 minutes to build to a heavy-ish CleanCustom MetconC: Metcon (Time)Complete the following for time; 7 Rounds of; 4 Cleans 135/95 lbs 17 Hand Release Push Ups...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E2MOM – Multiples)For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and Reps)”The FIve-Fitty” In teams of 2, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of;...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-3-2-1-3)Deadlift * Set 1 – x 5 reps * Set 2 – x 3 reps * Set 3 – x 2 reps * Set 4 – x 1 rep * Set 5 – x 3 reps * Set 6 (optional) – Exceed Set 5 weight for 3-RM Rest...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Overhead Squat (3-2-1-1-1)~ Spend 20 minutes to find today’s 1 RM. Focus on bar position, depth, and squat stability INSTEAD of the load!!!!WeightliftingC: Metcon (Time)Three rounds for time...
