CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 18 Minutes)*Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 93-95% *Set 5 – 1 rep @ 97-99% *Set 6 – 1...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Behind The Neck Jerk (1-1-1-1-1)Spend 20 minutes and find today’s 1RMCustom MetconC: Metcon (4 Rounds for reps)Four rounds for max reps of: 60 seconds of Pull-Ups Rest 15 seconds...
CrossFit PPG – CrossFitRoxanne (No Measure)Run 200 meters 10 toe touches 10 Butt kick holds each leg 10 Squats 10 PVC Pass Over Time to “Roxanne”Metcon (Time)400m Run (100m at a time) 100 sit ups 90 kb step ups (53/35 & 20″ step single KB...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight...
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: Shoulder Press (2-2-2-2-2-2)Six sets of: Shoulder Press x 2 reps Rest 2-3 minutesCustom MetconA: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 8...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Mobility (No Measure)*Spend 15 minutes hitting spots that have been nagging, achieving greater mobility, or increasing range of motion.Custom MetconC: Metcon (6 Rounds for reps)Against...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Clean + Power Clean + Clean (E3MOM – 18 Minutes)Every 2 minutes, for 24 minutes (6 sets of each): Hang Clean + Power Clean + Clean (build to today’s heavy!)*Maintain control...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)50-40-30-20-10 Double Unders Wall Ball Shots (20/14 lbs) Kettlebell Swings (1.5/1 pood) Air squats Run 100 each Split work as you want. One partner works at a time. One partner runs 100m while...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Four sets of: Deadlift x 4 Rest 30 seconds Handstand Push-Ups x 6 or nose – to- wall handstand holds for 20-30 seconds Rest 2 minutesCustom MetconC: Metcon...
