CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (5-5-5-5-5)Five sets of: Push Press x 5 reps Rest 2 minutes between sets.Custom MetconC: Metcon (Time)Five rounds for time of: Run 300 Meters 10 Handstand Push-Ups 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Warm-up (No Measure)Rowing Technique, Tips, & StrategiesCoach led instruction on the points of performance on the C-2. Topics include; Grip, Damper purpose and settings, sequence...
CrossFit PPG – CrossFitWeightliftingA: Front Squat (5-4-3-2-1)Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 1 rep @ 95%+ Rest 2...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)MetconB: “Goat” SessionTake 10 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you the most...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)My Pet Rock In teams of two 25 min AMRAP 40 Double Under Buy in (each) Then, 20 Push Ups 20 Box Step Overs (20/14) 20 Wall Balls (20/14) 20 Thrusters (20/14) 20 Cal Row...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Three Position SnatchSnatch from three positions 1. From hang position 2. From launch position, bar at the top of your knees with your hamstrings engaged. 3. From the floor The goal is...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1-1)*Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 reps @ 90%+ Rest...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Behind The Neck Jerk (3-3-2–2-1-1-1)Take 20 minutes to build to today’s 1-RM Jerk. *use lighter weights ONLY on multiple rep sets *focus on footwork speed, depth on...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs.)Team...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs)
