CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)MetconMetcon (Time)Saturday Partner Workout In teams of two, 7 rounds for time of: 20 Squats 20 Push-ups 20 Walking lunges (10 each leg) Run 400 meters Partners alternate as they see fit. While one...
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: Hang clean + Clean (1-1-1-1-1)Perform one hang clean and then one clean. (You must hang onto the bar)Spend 20 minutes to find today’s 1RMCustom MetconC: Metcon (3 Rounds for...
CrossFit PPG – CrossFit Warm-up A: Coach Led Warmup (No Measure) Mobility WOD B: Smash & Floss (No Measure) Spend 10 minutes on rollers, banded stretching, and mobility work. Custom Metcon C: Metcon (Time) For time: 30 Ground to Overhead (95/65 lbs) 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-3-1-1-1)* Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Hotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunNineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Reps)In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch + SnatchE2MOM x 10 sets (20 Minutes) Every 2 minutes perform a hang snatch + snatch. Increase weight to 1RM.Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3)Four sets of: Push Press x 3 reps Rest 2-3 minutes between setsCustom MetconC: Metcon (5 Rounds for reps)Against a 60 second running clock, for a total of five...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Barbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round**Squat to target / no bounce outs.
