CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-3-3-3)*Spend 20 minutes and find today’s 3RM *No rackCustom MetconC: Metcon (Time)Four rounds for time of: Run 400 Meters 6 Ground to Overhead (155/105 lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (15-10-5)Spend 20 minutes to find today’s 5 rep unbroken max.Custom MetconC: Metcon (4 Rounds for reps)Against a 2-minute running clock, complete as many rounds and reps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (2 Rounds for reps)A. In teams of 2, complete as many rounds and reps as possible in 13 minutes of: 6 Wall Ball Shots (20/14 lbs) 8 Push-press (75/55lbs) 10 Sit Ups Rest EXACTLY...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of two, with only one partner working at a time, complete the following for time: 800 Meter Relay Run (alternating 200 meters) immediately followed by… 20 rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (6-6-6-6)Four sets of: Back Squat x 6 reps (challenge yourself, if you achieve 6 reps, you must increase the weight) Rest 90 seconds Floor Slides x 5 reps Rest 90 seconds **...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (E3MOM -18 Minutes)Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single)Custom MetconC: Metcon (3 Rounds for time)Three sets for...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3-3-3)* Spend 15-18 minutes to find today’s 3 RMMetconC: Rankel (AMRAP – Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)MetconMetcon (AMRAP – Rounds and Reps)23min AMRAP 60 Double Unders (180 Singles) (5 Burpees together for every broken attempt (30/30/or 20’s/10’s)) 60 Box Jumps, 20inch box 60 Toes to...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E3MOM – 18 MInutes)Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 Box Jumps (24/20 in) *Score highest DL weight *DL unbrokenCustom MetconC:...
