CrossFit PPG – CrossFitMetcon (Time)For time 200m run (each) 50 SDHP (75/55) 50 power snatches (75/55) 50 push-ups 50 push press (75/55) 400m KB Farmer Carry (53/35 switch weight halfway) 50 box jumps (24/20) 50 knees to elbows 50 wall balls (20/14) 50...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconA: Metcon (4 Rounds for reps)In teams of 2, complete the following for reps in each round; i. Alternating full rounds, complete as many rounds an reps as possible in 5 minutes of; 6 Hang...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1-1)* Take 15-20 mintues and find today’s 1RMCustom MetconC: Metcon (AMRAP – Rounds)Every minute, on the minute, for 21 minutes: Minute 1 – Row Sprint x 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Rack Lunge (10-10-10-10)Four sets of: Front-Racked Alternating Reverse Lunges x 5 reps each leg Rest 60 seconds Handstand Hold Max effort Rest 2-3 MinutesCustom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Four sets of: Deadlift x 4 reps Rest 20 seconds Tall Box Jumps x 10 reps (jump up, then step down on these) Rest 3 minutesCustom MetconC: Metcon (AMRAP – Rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3-3)Four sets of: Overhead Squats x 3 reps Rest 90 seconds Hollow Rocks x 30-45 seconds Rest 90 secondsCustom MetconC: Metcon (4 Rounds for reps)Complete as many...
CrossFit PPG – CrossFitMetcon (Time)For time complete the following list (note the pacing movement below): 60 Box Jumps (24/20″) 60 Push ups 60 KB Swings (55/35#…or heavier) 60 Lunges 60 Push Press (75/55) 60 Wall Ball (20/14#) 60 Burpees 60 Sit-Ups...
CrossFit PPG – CrossFitMobility WODA: Smash & Floss (No Measure)Warm-upB: Athletes Choice (No Measure)10 MinutesCustom MetconP-1: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1-1-1-1-1)~ Spend 20 minutes finding today’s 1 RMCustom MetconC: Metcon (Time)For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Dumbell / KB Walking Lunge (20-20-20)Three sets of: Dumbbell Walking Lunge x 20 steps Rest 2-3 minutes between setsCustom MetconC: Metcon (3 Rounds for reps)Complete as many rounds and...
