CrossFit PPG – CrossFitWarm up (No Measure)2 rounds of: 250m row (damper on 10) 10 pvc pass overs 10 pvc overhead lunges 10 pvc good morningsMetcon (Time)200m run- each 60 wall balls 60 sit-ups 60 DU 200m run- each 50 wall balls 50 sit-ups 50 DU 200m run- each...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsGymnasticsC: 20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Isabel (Time)For Time: 30 Snatches, 135# / 95#WeightliftingC: Push Press (3-3-3-3-3)Spend 20 minutes and find today’s 3RM
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Cindy (AMRAP – Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsMobility WODC: Mobility (No Measure)
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#MetconC: 2k Row (Time)Max Effort 2k Row
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsWeightliftingC: Power Clean (3-3-3-3-3)Spend 20 minutes and find today’s 3 RM. Rest no more than 5-7 seconds between...
CrossFit PPG – CrossFitWarm Up (No Measure)600m Run then 3 rounds of; 8 push ups 8 squats 8 jumping lungesMetcon (No Measure)Teams of 2, 1 deck of cards, 20 min on the clock. One member of each team pulls a card and performs the exercise and number of reps shown...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1)Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of: 10 Ground to Overhead (115/85 lbs) 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (E2MOM – 20 Minutes)Every 2 minutes, for 20 minutes (10 sets): Split Jerk x 1 rep Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95 Goal is...
