CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesCustom MetconB: Metcon (AMRAP – Reps)In a 3 minutes window complete the following; 10 Thrusters (95/65 lbs) 400 Meter Run Max reps of thrusters ~ Score is the total number of thrusters...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 3-Position CleanEvery 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor)~ Hang onto the bar through the sequence and it may NOT rest...
CrossFit PPG – CrossFitMonday MotivationWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (4-4-4)Three sets of: Front Squat x 4 reps Rest 2 minutes Pullup work ~ 5-10 reps (negatives, jumping, strict, kipping) Rest 2 minutesCustom MetconC:...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconMetcon (AMRAP – Rounds and Reps)25min AMRAP: In teams of 2, complete as many rounds and reps as possible in 25 minutes of: Partner A: 500m row or 400m run Partner B: 12 KBS (53/35) 50...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB:1: Metcon (Time)In teams of 2, on a running clock, complete the following; BUY IN: The team, dividing reps...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Hang Snatch + Snatch Build over the course of the 8 sets to something heavy-ish for today.Custom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (2-2-2-2-2-2)Six sets of: Back Squat x 2 reps Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)Custom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3)Four sets of: Push Press x 3 reps Rest 2 minutes L-Sit skill work ~ accumulate 30s in hold. (ground,rings,hanging from bar, parallette bars etc…)Custom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-2-1-3-2-1)Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 3 reps Set 5 – 2 reps Set 6 – 1 rep Rest 3-4 minutes between setsCustom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconSaturday Partner WorkoutMetcon (3 Rounds for reps)In teams of 2, complete the following; A: Complete as many rounds and reps as possible in 7 minutes of; 5 Pull-ups 10 Push-ups 15 Air Squats...
