CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift 10-8-6-4-2set 1 @10 reps set 2 @ 8 reps set 3 @ 6 reps set 4 @ 4 reps set 2 @ 2 reps* Spend approximately 20 minutes working up to a heavyish 2 rep max.Custom MetconC: Metcon...
CrossFit PPG – CrossFitThis is the last full volume week before we start a gradual deload into the first week of the Crossfit Open. This will still feel like a difficult week, especially with the 11min intervals, for the strength work. There has been some effort...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (4 Rounds for reps)Superbowl Smash Fest In teams of two, with partners alternating full rounds, complete as many rounds and reps as possible in each “quarter” of the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODSmash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Custom MetconC:1: Metcon (2 Rounds for reps)In teams of 2, alternating full rounds,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (2-2-2-2-2)Spend 20 minutes working up to a heavy double on Clean and Jerk. Rest no more than 7 to 10 seconds between reps.MetconC: Metcon (Time)For time; Perform 50...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Muscle-ups (Introduction)This will be an introduction to and a practical technique session on the muscle up, the skills needed to achieve them, and working on their...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (9 minute EMOM @ 70%)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkSpend 12-15 minutes warming up to a heavy Shoulder to Overhead. Complete...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (9 minute AMRAP @ 70%)Spend 12-15 minutes warming up to a heavish Backsquat. Then complete as many reps as possible in 9 minutes.MetconC: Christine (Time)3 Rounds for...
CrossFit PPG – CrossFitMetcon (AMRAP – Rounds and Reps)Partner WOD: 24 min AMRAP Buy-In 100 Airsquats Then AMRAP 50 Hang P. Snatch (75/45) 40 BackSquat (same) 30 Thrusters (same) 20 Push Press (same) 10 burpees over...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Technique TimeSpend 10 minutes attacking any skill you would like.Custom MetconC:1: Metcon (AMRAP – Rounds and Reps)In teams of two, partners alternate rounds to complete as many...
