CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB:1: Metcon (AMRAP – Rounds and Reps)In teams of 2, with only one partner working at a time, alternate full rounds to complete as many rounds and reps as possible in 30 minutes of; 200...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4-4)Five sets of: Deadlift x 4 reps Rest 20 seconds Ring Push-Ups x maxCustom MetconC: Metcon (Time)Four rounds for time of: Run 400 Meters 20 Wall Ball...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-3-3)Four sets of: Shoulder Press x 3 reps Rest 90 seconds Strict Toes to Bar x 6-10 repsC: Metcon (4 Rounds for reps)For max reps/calories: 2 Minutes of Double...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-3-3-3)~ Find today’s unbroken 3RMCustom MetconC: Metcon (8 Rounds for reps)8 1-Minute rounds of; 3 Thrusters 6 Bar Facing Burpees Max reps of pull ups Rest 2...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (4-4-4-4)Four sets of: Power Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 2 minutes Ring Dips x 8-10 reps Rest 2 minutesCustom...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Split reps as you wish 400m run (200 each) 75 wall balls 21 thrusters (75/55) 21pull ups 200m run (100 each) 21 kbs (52/35) 15 thrusters (75/55) 15 pull ups 200m run (100 each) 21 kbs (53/35) 9...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.C: Metcon (3 Rounds for reps)In teams of 2, complete the following: A: In teams of 2,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3-3)Custom MetconC: Metcon (5 Rounds for reps)Against a two-minute running clock, complete: 3 Hang Cleans 6 Shoulder to Overhead 9 Front Squats Max Reps of Burpees...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3-3-3)Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift If you lose positioning or mechanics, your set is over.Custom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3-3)Custom MetconC: Metcon (Time)For time: 10 Wall Ball Shots (20/14 lbs) 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10...
