CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (2-2-2-2-2)Spend 20 minutes working up to a heavy double on Clean and Jerk. Rest no more than 7 to 10 seconds between reps.MetconC: Metcon (Time)For time; Perform 50...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Muscle-ups (Introduction)This will be an introduction to and a practical technique session on the muscle up, the skills needed to achieve them, and working on their...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (9 minute EMOM @ 70%)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkSpend 12-15 minutes warming up to a heavy Shoulder to Overhead. Complete...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (9 minute AMRAP @ 70%)Spend 12-15 minutes warming up to a heavish Backsquat. Then complete as many reps as possible in 9 minutes.MetconC: Christine (Time)3 Rounds for...
CrossFit PPG – CrossFitMetcon (AMRAP – Rounds and Reps)Partner WOD: 24 min AMRAP Buy-In 100 Airsquats Then AMRAP 50 Hang P. Snatch (75/45) 40 BackSquat (same) 30 Thrusters (same) 20 Push Press (same) 10 burpees over...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Technique TimeSpend 10 minutes attacking any skill you would like.Custom MetconC:1: Metcon (AMRAP – Rounds and Reps)In teams of two, partners alternate rounds to complete as many...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (3-3-3-3-3)Spend 20 minutes working up to a heavy triple (3 reps) of Clean and Jerk. Rest no more than 7-10 seconds between reps.Custom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (10-8-6-4-2)Spend 20 minutes perfecting your deadlift technique. We are less worried about max effort as opposed to clean form. Be cognizant of the Metcon to follow and stay...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (7 Minute AMRAP @ 70% )Spend 15 -18 mintues warming up to heavish Push Press then on a 7 minute clock, perform as many reps as possible with good form.Custom MetconC:...
CrossFit PPG – CrossFitPROGRAMMING NOTE : OPEN PREP 2017 This is the first week of the next cycle. Gone are the day’s of the EMOM 6×5 which you might think is a good thing, but you should be asking yourself, what’s coming that is worse? We’ve changed the...
