CrossFit PPG – CrossFitWarm Up (No Measure)3 rounds; 20 Mountain Climbers 15 Jumping Jacks 10 Toe Touches 5 Jumping LungesMetcon (AMRAP – Rounds and Reps)FLYHIGH22 Partner WOD: One partner working at a time, complete a 22 minute AMRAP of: 22 Calorie Row 22...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of two, with only one partner working at a time, complete: 100 Burpees 100 Ground to Overhead (95\65lbs) 100 Box Jump Overs (24/20) Teammates may partition reps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Take 20 minutes to build to today’s 1-RM Power Clean & JerkCustom MetconC: Metcon (Time)For time: Run 800 Meters 30 Ground to Overhead (135/95 lbs) Run...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (6-6-6 (Tempo))Three sets of: Back Squat x 6 @ 31X1 Rest 2 minutes Weighted Pull-Ups x 3-5 Rest 2 minutes (*31X1 means that there will be a 3 second descent, 1 second hold...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 3 minutes, for 36 minutes (3 rounds of each), for rounds: Station 1 – 500m/400m Row Station 2 – 50 Double-Unders + 20/15 Push-Ups Station 3 – Run 400...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (6-4-2-6-4-2)Six sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps *Set 3 – 2 reps *Set 4 – 6 reps *Set 5 – 4 reps *Set 6 – 2 reps (Loading example – 315 x 6, 345 x 4, 375 x...
CrossFit PPG – CrossFitMetconWarm-up (No Measure)Run 100m x 3 PROGRESS 12 Good Mornings 10 Toy Soldiers each leg 15 Air Squats 10 Broad Jumps 15 Push Ups 10 Partner WallBall Toss Dead Hang x 12 sec x 2 Shoulder MobilityMetconMetcon (AMRAP – Reps)Three...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (No Measure)Three sets of: Shoulder Press x 6 reps @ 0.5x Bodyweight Rest 60-90 seconds Single Armr Kettlebell Row x 10 reps (each arm) Rest 60-90 secondsCustom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3-3-3)Spend 20 minutes in order to find todays 3RMMetconC: Randy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (No Measure)Three sets of: Deadlift x 8 reps @ 1.5X bodyweigt @ 20X1 Rest 20 seconds Unbroken Kettlebell Swings (53/35 lbs) x 20 reps Rest 3 minutesCustom MetconC: Metcon...
