CrossFit PPG – CrossFitWarm Up (No Measure)400M run followed by 3 rounds of; 10 PVC Passovers 10 PVC Overhead Squats 10 PVC Sots Press Then 5 minutes of Banded ShouldersMetcon (Time)5 rounds of Cindy 30 snatches (95/65) 5 rounds of Cindy 30 Clean and Jerks...
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.Custom MetconC: Metcon (AMRAP – Rounds and Reps)”2017″ In teams of 2,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch + Overhead Squat x 3Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 minutesCustom MetconC: Metcon (Time)For time: 25 Burpees Over the Concept 2 Erg 500 Meter RowEvents...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Squat Clean (1-1-1-1-1)Spend 20 minutes and find today’s 1 RM. *Focus on pulling power and speed under the bar.MetconC: CrossFit Games Open 16.2 (AMRAP – Reps)4-Minute...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Elevated Dead Lift (3-3-3-3-3)Elevated Deadlift x 3 reps * Your feet should be elevated off of the ground via Bumpers or Jerk Box Tops. * The point is to over-emphasize the bottom load...
CrossFit PPG – CrossFit* There is ONLY one class today at 9:00 am. All other classes are cancelled!!!Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (3-3-2-2-1-1)Take 15-20 minutes to build to a heavy-ish Power CleanMetconC: The Chief (AMRAP...
CrossFit PPG – CrossFitMetcon (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (20 in) 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Reps)In teams of two, complete as many rounds and reps as possible in 25 minutes of; 60 Calorie Row 50 Sit Ups 40 Hand Release Push Ups 30 Cleans (135/95/65 lbs)...
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.Custom MetconC: Metcon (Time)Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (Spend 20 minutes to find today’s 1RM.)MetconC: CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)Complete AMRAP in 7 minutes of: 100/65 Thruster, 3 reps 3 Chest...
