CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: GYMNASTICS WORKTake 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean (E2MOM – 10 Sets)Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Build over the course of the 10 sets to today’s 1-RM.MetconC: Capacity Test (AMRAP –...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Partner Zeus 6 Rounds for time of: 15 Wall-Ball Shots, 20# 15 Sumo-Deadlift High Pulls, 75# 15 Box Jumps, 20″ 15 Push Press, 75# 15 Calorie Row 15 Push-ups 15 Air Squats Switch every other...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of two, complete the following for time, in order; Buy in: 150 double unders Part 1 – 800m relay run alternating partners every 200m Part 2 –...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E2MOM – 20 Minutes)Every 2 minutes, for 20 minutes (10 sets): Snatch x 2Custom MetconC: Metcon (Time)For time: Run 300 Meters 10 Snatches (135/95 lbs) 20 Burpees Over the...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-2-2-1-1)Spend 20 minutes to find today’s 1RMCustom MetconC: Metcon (Time)Five rounds for time of: 10 Pull-Ups 20 Wall Ball Shots (20/14 lbs)
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Deadlift x 3 reps *Set 1 – 3 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 3 reps @ 80-85%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Clean + Squat Clean (E1.5MOM – 15 Minutes)Every 90 seconds, for 15 minutes (10 sets):Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85MetconC:...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two, with one partner working at a time, partners alternate tasks to complete as many rounds and reps as possible in 30 minutes of: 8...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (1-1-1-1-1)Take 20 minutes to build to today’s heavy JerkCustom MetconC: Metcon (Time)In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3...
