CrossFit PPG – CrossFitMetcon (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (20 in) 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Reps)In teams of two, complete as many rounds and reps as possible in 25 minutes of; 60 Calorie Row 50 Sit Ups 40 Hand Release Push Ups 30 Cleans (135/95/65 lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Custom MetconC: Metcon (Time)Five rounds for time of: 15 Deadlifts (135/95 lbs) 12 Hang...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (Spend 20 minutes to find today’s 1RM.)MetconC: CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)Complete AMRAP in 7 minutes of: 100/65 Thruster, 3 reps 3 Chest...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5-5-5)*Spend 20 minutes to work up to a heavish set of 5. *These MUST be touch and go. No resting of the bar on the ground through all 5 reps.Custom MetconC: Metcon (4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Skill Work – SnatchTake 12-15 minutes to work on… Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique. *Focus on Patience, Power,...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250m Row 10 PVC Passovers 10 PVC Overhead Squats 10 DIve Bomber Push UpsMetcon (Time)Partner Murph 1600m run (400m each) 100 pull ups 200 push ups 300 air squats 1600m run (400m each) Divide work between...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Behind The Neck Jerk (1-1-1-1)*Spend 20 minutes and find today’s 1 RM. *Do not back rack / front rack bar after passing 60% of previous PRCustom MetconC: Metcon (3 Rounds for...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Skill Work (Various)Take 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….MetconC: CrossFit Games...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (E2MOM – 20 Minutes)Every 2 minutes, for 20 minutes (10 sets): Power Clean x 2 reps Build to today’s heavy-ish double.Custom MetconC: Metcon (Time)For time: Run 400...
