CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (E4MOM – 20 Minutes / 1.1.1.1)Every 4 minutes, for 20 minutes (5 sets): Clean x 1.1.1.1 (rest 10 seconds between singles) Rest 30 seconds Push-Ups x max repsCustom MetconC:...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3)Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then… Three sets of: Back Squat x 3 reps @ 85-90% of your 1-RM Rest exactly 2 minutes...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds)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 on the card. Spade- Sit-ups Club- Air Squat...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (2 Rounds for reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 12 minutes of: 10 Shoulder to OH (115/75 lbs) 5 Burpees Over the Barbell Rest...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch Balance + 3 OH Squat (1-1-1-1-1)Perform one snatch balance and three overhead squatsCustom MetconC: Metcon (Time)For time: 12 Power Snatches (115/75 lbs) 12 Box Jumps (30″/24″)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Push Jerk x 3 Find today’s 3 rep max.Custom MetconC: Metcon (AMRAP – Rounds)Every minute, on...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 18 Minutes)*Set 1 – 3 reps @ 80% *Set 2 – 2 reps @ 85% *Set 3 – 1 rep @ 90% *Set 4 – 1 rep @ 93-95% *Set 5 – 1 rep @ 97-99% *Set 6 – 1...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Behind The Neck Jerk (1-1-1-1-1)Spend 20 minutes and find today’s 1RMCustom MetconC: Metcon (4 Rounds for reps)Four rounds for max reps of: 60 seconds of Pull-Ups Rest 15 seconds...
CrossFit PPG – CrossFitRoxanne (No Measure)Run 200 meters 10 toe touches 10 Butt kick holds each leg 10 Squats 10 PVC Pass Over Time to “Roxanne”Metcon (Time)400m Run (100m at a time) 100 sit ups 90 kb step ups (53/35 & 20″ step single KB...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Hang Snatch x 1.1.1 (rest 5-7 seconds between singles) Build in load over the course of the eight...
