CrossFit PPG – CrossFitWarm Up (No Measure)600m Run then 3 rounds of; 8 push ups 8 squats 8 jumping lungesMetcon (No Measure)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...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1)Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Ground to Overhead (115/85 lbs) 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (E2MOM – 20 Minutes)Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is...
CrossFit PPG – CrossFitCustom MetconWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (5 Rounds for time)Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (95/65 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Halting Clean Deadlift + Clean Pull + Power Clean + Clean (E2MOM – 20 Minutes)Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift + Clean Pull + Power Clean +...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250m Row 10 PVC Passovers 10 PVC Overhead Squats 10 DIve Bomber Push UpsMetcon (Time)3 rounds for time 20 Burpee’s 12 Pull up’s 60 Quick count walking lunges 20 push up’s 1000 m row or 800 m run split work as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1-2)Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 2 reps @...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Technique WODB: Metcon (No Measure)Every 3 minutes, for 18 minutes (3 sets of each): Station 1 – Pistol (or progression x 10 reps) Station 2 – Bar Muscle-Ups or Ring Muscle-Ups x 3 reps*If you...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2-1)Spend 20 minutes to find today’s 1RM.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 10...
