CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Spend 20 mintues to find today’s 1RMCustom MetconC: Metcon (3 Rounds for time)Three sets for times of: Run 400 Meters 15 Dumbbell Thrusters Rest 3...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (1-1-1-1-1)Spend 15-20 mintues and find today’s 1RMCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of;...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Deadlift (1-1-1-1-1)Spend 20 mintues and find today’s 1RMMetconC: Metcon (Time)Complete rounds of 21, 15 and 9 reps for time of: Deadlift (225/155 lbs) Bar-Facing Burpees Over the...
CrossFit PPG – CrossFitThis week you will see that there are still some heavy lifts in there with the 5×1, but the volume has been reduced dramatically. By now you are probably feeling a little beat up, but that’s ok, it’s how you are supposed to feel. During...
CrossFit PPG – CrossFitMetcon (AMRAP – Reps)Partner WOD: AMRAP 20 Dice of Death 1 = 10 Push Ups 2 = 10 Pull Ups 3 = Run 400m 4 = 10 Air Squats 5 = 10 Sit Ups 6 = 10 Burpees Partner up, roll a die and consult the chart. One works one rests. 400 will be run...
CrossFit PPG – CrossFit*Today’s partner WOD is primarily for those that already have a Fran time. I would strongly encourage those of you that don’t, to tackle Fran as a solo Metcon. It has been added on the WhiteboardWarm-upA: Coach Led Warmup (No...
CrossFit PPG – CrossFitWeightliftingWarm-upA: Coach Led Warmup (No Measure)B: Snatch + Overhead Squat x 3Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 -3 minutes between sets.*Spend time in rest phase working on single / double overhead walking lunge...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Dumbbell Thruster (10-10-10-10)* Spend 20 minutes finding today’s 10 rep max for Dumbell ThrustersMetconC: CrossFit Games Open 16.3 (AMRAP – Reps)AMRAP 7 minutes 10 power...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift 10-8-6-4-2set 1 @10 reps set 2 @ 8 reps set 3 @ 6 reps set 4 @ 4 reps set 2 @ 2 reps* Spend approximately 20 minutes working up to a heavyish 2 rep max.Custom MetconC: Metcon...
CrossFit PPG – CrossFitThis is the last full volume week before we start a gradual deload into the first week of the Crossfit Open. This will still feel like a difficult week, especially with the 11min intervals, for the strength work. There has been some effort...
