CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Front Squat x 3 reps *Set 1 – @ 50-60% *Set 2 – @ 60-70% *Set 3 – @ 70-75% *Set 4 – @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (3-3-2-2-1-1)Every 2 minutes, for 16 minutes (8 sets): Split Jerk *Set 1 – 3 reps @ 50-60% *Set 2 – 3 reps @ 60-70% *Set 3 – 2 reps @ 70-75% *Set 4 – 2 reps @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs)...
CrossFit PPG – CrossFitTreat this like a hero WOD. We are honoring everyone that has fallen for us, everyone that helped to create America. Treat it as such.Warm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)Complete the following for time; 7...
CrossFit PPG – CrossFitWarm up (No Measure)2 rounds of: 250m row (damper on 10) 10 pvc pass overs 10 pvc overhead lunges 10 pvc good morningsMetcon (Time)200m run- each 60 wall balls 60 sit-ups 60 DU 200m run- each 50 wall balls 50 sit-ups 50 DU 200m run- each...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsGymnasticsC: 20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Isabel (Time)For Time: 30 Snatches, 135# / 95#WeightliftingC: Push Press (3-3-3-3-3)Spend 20 minutes and find today’s 3RM
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Cindy (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsMobility WODC: Mobility (No Measure)
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#MetconC: 2k Row (Time)Max Effort 2k Row
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsWeightliftingC: Power Clean (3-3-3-3-3)Spend 20 minutes and find today’s 3 RM. Rest no more than 5-7 seconds between...
