CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (3-3-3-3-3)Spend 20 minutes working up to a heavy triple (3 reps) of Clean and Jerk. Rest no more than 7-10 seconds between reps.Custom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (10-8-6-4-2)Spend 20 minutes perfecting your deadlift technique. We are less worried about max effort as opposed to clean form. Be cognizant of the Metcon to follow and stay...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (7 Minute AMRAP @ 70% )Spend 15 -18 mintues warming up to heavish Push Press then on a 7 minute clock, perform as many reps as possible with good form.Custom MetconC:...
CrossFit PPG – CrossFitPROGRAMMING NOTE : OPEN PREP 2017 This is the first week of the next cycle. Gone are the day’s of the EMOM 6×5 which you might think is a good thing, but you should be asking yourself, what’s coming that is worse? We’ve changed the...
CrossFit PPG – CrossFitMetcon (AMRAP – Reps)Complete as many round and reps as possible in 20 minutes of; 50 Box jumps (20) 50 Jumping Pull-Ups 50 SDHP (53/35) 50 Steps (Walking lunges) 50 Knees to Elbows 50 Push Press (95/65) 50 AbMat Sit-Ups 50 WB...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Technique TimeSpend 10 minutes attacking any skill you would like.Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, complete as many rounds and reps as possible in...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM – 10 Minutes)Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% of 1-RM Back Squat *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (5-5-5-5-5)Spend 20 minutes and work up to a heavish set of 5 unbroken snatches. *Weight should NOT rest for any amount of time on the ground during the complexMetconC: CrossFit...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (EMOM x 6 Minutes @ 5 reps)Spend 15-20 minutes to work up to a heavyish set of 5 reps. Then complete 5 Deadlifts every minute on the minute for 6 minutes at approximately...
CrossFit PPG – CrossFit“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”Warm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and...
