CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (6-4-2-2-1)Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-2-2-1-1)Spend 20 minutes to find today’s 1RMCustom MetconC: Metcon (3 Rounds for time)Perform three sets each for time of: Row 500 MetersRest twice as long as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2-1)Spend 25 minutes to find today’s 1RMCustom MetconC: Metcon (4 Rounds for reps)Tabata Tuesday Tabata Burpees Tabata Kettle Bell Swings (53/35 lbs) Tabata Wall...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Single Arm Dumbell Press (5-5-5-5-5)Take 15 minutes to build to today’s 5-RM Single-Arm DB Press (each arm) Alternate arms as you’re building, always starting with your non-dominant...
CrossFit PPG – CrossFitMetcon (Time)Paht’nah 100 DU 10 Atomic Sit UPs (45/25) 20 Push UPs 30 Goblet Squats (53/35) 40 KB Swings (53/35) 50 Lunges (quick count) 400M Run together 50 Lunges 40 KB Swings (53/35) 30 Goblet Squats (53/35) 20 Push UPs 10 Atomic...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete the following for time; Buy in : 1000 m row Then; 10-9-8-7-6-5-4-3-2-1 Pull Ups Med Ball Squat Cleans (20/14lbs) Shoulder to Overhead (95/65lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: “Goat” SessionTake 15 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Spend approximately 20 mintues to find today’s 1 RMMetconC: Metcon (4 Rounds for weight)Every 5 minutes, for 20 minutes (4 sets) for max load...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1-1)Spend 20 minutes to find today’s 1 RMCustom MetconC: Metcon (AMRAP – Reps)Tabata Tuesday Tabata deadlift, 185/135 lb. Tabata hang power clean, 135/95 lb....
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB : Back Squat (E2MOM – 10 Minutes)Spend approximately 8 minutes warming up and then; Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @...
