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: Shoulder Press (2-2-2-2-2-2)Six sets of: Shoulder Press x 2 reps Rest 2-3 minutesCustom MetconA: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 8...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Mobility WODB: Mobility (No Measure)*Spend 15 minutes hitting spots that have been nagging, achieving greater mobility, or increasing range of motion.Custom MetconC: Metcon (6 Rounds for reps)Against...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Clean + Power Clean + Clean (E3MOM – 18 Minutes)Every 2 minutes, for 24 minutes (6 sets of each): Hang Clean + Power Clean + Clean (build to today’s heavy!)*Maintain control...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)50-40-30-20-10 Double Unders Wall Ball Shots (20/14 lbs) Kettlebell Swings (1.5/1 pood) Air squats Run 100 each Split work as you want. One partner works at a time. One partner runs 100m while...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Four sets of: Deadlift x 4 Rest 30 seconds Handstand Push-Ups x 6 or nose – to- wall handstand holds for 20-30 seconds Rest 2 minutesCustom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3-3)Rest 2 minutes between sets and use that time to work mobility and prepare for part C.Custom MetconC: Metcon (Time)Four rounds for time of: 10 Push Press (115/75...
CrossFit PPG – CrossFitLike the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together.Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (1-1-1-1-1)Spend 20 Minutes to find today’s 1RMCustom MetconC: Metcon (Time)Complete the following for time; 50 Air Squats to target + 5 Clean & Jerk 40 Air...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3-3)Four sets of: Back Squat x 3 reps @ 30X1 Rest 60 seconds Strict Pull-ups x Max Reps Rest 2 minutes *3 second descent, 0 seconds at bottom, explode up, 1 second at...
