CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Three Position SnatchSnatch from three positions 1. From hang position 2. From launch position, bar at the top of your knees with your hamstrings engaged. 3. From the floor The goal is...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Spend 20 minutes to find today’s 1RM of Clean & JerkCustom MetconC: Metcon (2 Rounds for reps)Complete as many rounds and reps as possible in 4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: “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...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 15 Minutes)Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3 repsCustom MetconC:...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Metcon (4 Rounds for reps)In teams of two, complete the following for max reps during each ‘work’ session; 1 minute of max Wall Climbs —Rest 2 minutes— 2 minutes of max...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (6-6-6)Three sets of: Deadlift x 6 reps Rest 90 seconds Ring or Stationary Dips x 5-10 Rest 90 secondsCustom MetconC1: Metcon (Time)SOLO: Complete the following for time; 10...
CrossFit PPG – CrossFitHappy Birthday Coach Madeline!!!!Warm-upA: Warm-up (No Measure)3 Rounds of Rowling then; 2 Rounds of; 3 Wall climbs with 20 second static hold 6 Inchworms with hand past shoulders 12 Jumping Split Squats with 3 second hold at bottom *Empty...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1-1-1-1)Take 15-18 minutes to build to today’s “heavy-ish” Power CleanCustom MetconC: Metcon (Weight)Every minute, on the minute, for 24 minutes (12 sets of each): Odd...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (4 Rounds for reps)Against a 4-minute running clock, perform the following for max reps: Run 600 Meters Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as...
CrossFit PPG – CrossFitWelcome Coach Derek!!!Warm-upA: Coach Led Warmup (No Measure)WeightliftingA: Front Squat (3-2-1-3-2-1)Six sets of: Front Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85%...
