CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)Custom MetconB: 1000m Row (Time ↓ Shorter is Better)Max Effort 1000m RowC: Rogue Bella ComplexOne clean One shoulder to overhead One front squat One shoulder to overhead The complex must be performed...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingCustom Metcon
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingCustom Metcon
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingCustom Metcon
CrossFit PPG – CrossFitIn honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.Warm-upA: Athletes Choice – General & Dynamic (No Measure)Spend 15 minutes stretching, rolling, banding, and...
CrossFit PPG – CrossFitMetcon (AMRAP – Rounds and Reps) 32 Minute AMRAP. In teams of 2, complete the following: Buy-In: 100 Air Squats Then AMRAP: 50 Hang Power Snatch (75/55) 40 Back Squat (75/55) 30 Thrusters (75/55) 20 Push Press (75/55) 10 Burpees over...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: “Pick your Poison”Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes...
CrossFit PPG – CrossFitWarm UpA: Athletes Choice – General & Dynamic (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: The ‘Rich Froning Total’ (Total Weight)Clean (1 Rep Max)Bench Press (1 Rep...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)B: Pendlay Row (3-3-3)Custom MetconC: Metcon (4 Rounds for reps)Every minute, on the minute, for 16 minutes (4 sets) for max reps of: Minute 1: Calorie Ski Minute 2: Wall Walks Minute 3: Med Ball...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)Custom MetconB: Murph Prep (Time)Complete the following for time: 400M Run directly into 3 rounds of 10 Pull Ups 20 Push Ups 30 Squats 800M run directly into 5 rounds of 10 Pull Ups 20 Push Ups 30...
