CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Bradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch Balance (1×1)Take 15 minutes to build to a heavy Snatch BalanceMetconC: Annie (Time)50-40-30-20-10 Double-unders Sit-ups
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 3-Position Clean (E2MOM – 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): 3-Position Clean (high hang, mid-thigh, and then from the floor)Every 2 minutes, for 16 minutes (8...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (No Measure)Every 2 minutes, for 10 minutes (5 sets): 20 Walking LungesUse plates, KB’s, or barbells overhead and work the skill.WeightliftingC: Push Press (E3MOM –...
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 the following for time: 800 Meter Relay Run (alternating 200 meters) immediately followed by… 20 rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (1×2)Spend 18 minutes to find today’s 2RM.Custom MetconC: Metcon (Time)In teams of 2, complete 10 rounds total with partners alternating tasks; Row 300 / 250 Meters...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets): Front Squat x 3 reps *Set 1 – @ 50-60% *Set 2 – @ 60-70% *Set 3 – @ 70-75% *Set 4 – @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (3-3-2-2-1-1)Every 2 minutes, for 16 minutes (8 sets): Split Jerk *Set 1 – 3 reps @ 50-60% *Set 2 – 3 reps @ 60-70% *Set 3 – 2 reps @ 70-75% *Set 4 – 2 reps @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump-Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs)...
CrossFit PPG – CrossFitTreat this like a hero WOD. We are honoring everyone that has fallen for us, everyone that helped to create America. Treat it as such.Warm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)Complete the following for time; 7...
