CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Reps)In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch + SnatchE2MOM x 10 sets (20 Minutes) Every 2 minutes perform a hang snatch + snatch. Increase weight to 1RM.Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3)Four sets of: Push Press x 3 reps Rest 2-3 minutes between setsCustom MetconC: Metcon (5 Rounds for reps)Against a 60 second running clock, for a total of five...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round**Squat to target / no bounce outs.
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (E4MOM – 20 Minutes / 1.1.1.1)Every 4 minutes, for 20 minutes (5 sets): Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Push-Ups x max repsCustom MetconC:...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3)Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then… Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest exactly 2 minutes...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds)Teams of 2, 1 deck of cards, 20 min on the clock. One member of each team pulls a card and performs the exercise and number of reps shown on the card. Spade- Sit-ups Club- Air Squat...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (2 Rounds for reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 12 minutes of: 10 Shoulder to OH (115/75 lbs) 5 Burpees Over the Barbell Rest...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch Balance + 3 OH Squat (1-1-1-1-1)Perform one snatch balance and three overhead squatsCustom MetconC: Metcon (Time)For time: 12 Power Snatches (115/75 lbs) 12 Box Jumps (30″/24″)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Push Jerk x 3 Find today’s 3 rep max.Custom MetconC: Metcon (AMRAP – Rounds)Every minute, on...
