CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM SnatchCustom MetconC: Metcon (Distance)EMOM – 20 MinutesEvery minute, on the minute, for 20 minutes: Even minutes – 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1-1-1-1-1)Take 15-20 minutes and build to today’s 1-RM Power CleanCustom MetconC: Metcon (Time)For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingPush Jerk (1.1.1.1)Custom MetconC: Metcon (Time)For time: 50/30 Hand Release Push-Ups 300 Meter Run 30 Kettlebell Swings (53/35 lbs) 300 Meter Run 50/30 Hand Release Push Ups 300 Meter...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: 9-11 Tribute WOD (Time)For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)MetconMetcon (Time)Saturday Partner Workout In teams of two, 7 rounds for time of: 20 Squats 20 Push-ups 20 Walking lunges (10 each leg) Run 400 meters Partners alternate as they see fit. While one...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-3-1-5-3-1)*Set 1 – 5 reps @ 75-80% *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (1-1-1-1-1)Perform one hang clean and then one clean. (You must hang onto the bar)Spend 20 minutes to find today’s 1RMCustom MetconC: Metcon (3 Rounds for...
CrossFit PPG – CrossFit Warm-up A: Coach Led Warmup (No Measure) Mobility WOD B: Smash & Floss (No Measure) Spend 10 minutes on rollers, banded stretching, and mobility work. Custom Metcon C: Metcon (Time) For time: 30 Ground to Overhead (95/65 lbs) 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-3-1-1-1)* Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Hotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunNineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June...
