CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (6-6-6-6)Four sets of: Back Squat x 6 reps (challenge yourself, if you achieve 6 reps, you must increase the weight) Rest 90 seconds Floor Slides x 5 reps Rest 90 seconds **...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (E3MOM -18 Minutes)Every 3 minutes, for 18 minutes (6 sets), of Push Press: *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 rep The goal is to build to today’s 1-RM Push...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single)Custom MetconC: Metcon (3 Rounds for time)Three sets for...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3-3-3)* Spend 15-18 minutes to find today’s 3 RMMetconC: Rankel (AMRAP – Rounds and Reps)20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)MetconMetcon (AMRAP – Rounds and Reps)23min AMRAP 60 Double Unders (180 Singles) (5 Burpees together for every broken attempt (30/30/or 20’s/10’s)) 60 Box Jumps, 20inch box 60 Toes to...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E3MOM – 18 MInutes)Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 Box Jumps (24/20 in) *Score highest DL weight *DL unbrokenCustom MetconC:...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM SnatchCustom MetconC: Metcon (Distance)EMOM – 20 MinutesEvery minute, on the minute, for 20 minutes: Even minutes – 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1-1-1-1-1)Take 15-20 minutes and build to today’s 1-RM Power CleanCustom MetconC: Metcon (Time)For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingPush Jerk (1.1.1.1)Custom MetconC: Metcon (Time)For time: 50/30 Hand Release Push-Ups 300 Meter Run 30 Kettlebell Swings (53/35 lbs) 300 Meter Run 50/30 Hand Release Push Ups 300 Meter...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: 9-11 Tribute WOD (Time)For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters...
