CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconMetcon (AMRAP – Rounds and Reps)With a Partner, 20 min AMRAP: 20 Goblet Alternating Reverse Lunges 20 Burpees 400 m Run -or- 500 m Row 20 KB Swings 2 Rope Climbs* One partner works at...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: CrossFit Games Open 17.3 (AMRAP – Reps)Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB:1: Hang Snatch (E1.5MOM – 6 Sets)Every 90 seconds, for 9 minutes (6 sets): Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch **For the following 9 minutes, increase the loading on...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (5-4-3-2-1)https://journal.crossfit.com/article/overhead-squat-development-with-pat-sherwoodCustom MetconC: Metcon (Time)For time: 45 sit-ups 15 squat clean thrusters...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)GymnasticsB: Metcon (No Measure)Every 5 minutes, for 15 minutes (one set of each): Station 1 – Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with...
CrossFit PPG – CrossFit* PROGRAMMING NOTE* I will continue to program weighted skill sessions and metabolic conditioning WODS that will challenge you, improve you, and force you to perform at high intensity. It’s what we’ve always done, it’s...
CrossFit PPG – CrossFitMetcon (AMRAP – Reps)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: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconCrossFit Games Open 17.2 (AMRAP – Reps)12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 1 Clean Lift-Off + 1 Clean (E2MOM – 20 Minutes )Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-2-1-1-1)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (4 Rounds for...
