CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Front Squats x 4 repsCustom MetconC: Metcon (3 Rounds for reps)Three sets for max reps of: 60 seconds of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Snatch x 1.1.1 (rest 7-10 seconds between singles)MetconC: Metcon (AMRAP – Rounds and Reps)Complete...
CrossFit PPG – CrossFitWarm-upCoach LedMetcon (Time)400m Run (100m at a time) 100 sit ups 90 kb step ups (53/35 @ 20″ step single KB goblet hold) 80 kbs (53/35) 70 WB cleans (20/14) 60 goblet squats (53/35) 400 M Run (100m at a time) 50 push ups 40...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)400m Run (100m at a time) 100 sit ups 90 kb step ups (53/35 & 20″ step single KB goblet hold) 80 kbs (53/35) 70 WB cleans (20/14) 60 goblet squats (53/35) 50 ...
CrossFit PPG – CrossFit”Speed hides need. Nothing is as easy as it looks, when it’s done quickly; nor as difficult as it feels, when it’s done slowly. If you can’t perform it slowly enough, you haven’t developed it well enough. Slow makes smooth; smooth...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Mobility (No Measure)Coach led mobility & recoveryMetconC: Metcon (Time)Three rounds for time of: 14 Alternating KB Snatch (53/35 lbs) 14 Toes to Bar 400 Meter...
CrossFit PPG – YouthFitWord of the Day: PerseveranceWarm-upCoach Led Warmup (No Measure)Warm-up + speed & agility. Then, form practice of burpees, lunges & sit-ups.WeightliftingFront Squat (1×3)Work on perfect squat form, starting with air squats....
CrossFit PPG – CrossFitWhen you perform a movement incorrectly and a coach approaches you and wants to help you understand what you may have done wrong, what is the most simple way for you to learn? Do you learn by hearing cues or words? Do you learn by seeing...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Push Press (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Push Press x 5 reps Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.Custom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1-1)Take 15-20 minutes to build to today’s 1-RM SnatchMetconC: Rollercoaster (Time)For time: 5 Shoulder to Overhead (185/125 lbs) 10 Power Cleans (185/125 lbs) 15 Burpees...
