CrossFit PPG – CrossFitCustom MetconWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (5 Rounds for time)Every 6 minutes, for 30 minutes (5 sets): Run 400 Meters 12 Overhead Squats (95/65 lbs) 12 Chest-to-Bar Pull-Ups 12 Box Jump-Overs...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Halting Clean Deadlift + Clean Pull + Power Clean + Clean (E2MOM – 20 Minutes)Every two minutes, for 20 minutes (10 sets) of: Halting Clean Deadlift + Clean Pull + Power Clean +...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250m Row 10 PVC Passovers 10 PVC Overhead Squats 10 DIve Bomber Push UpsMetcon (Time)3 rounds for time 20 Burpee’s 12 Pull up’s 60 Quick count walking lunges 20 push up’s 1000 m row or 800 m run split work as...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1-2)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 – 2 reps @...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Technique WODB: Metcon (No Measure)Every 3 minutes, for 18 minutes (3 sets of each): Station 1 – Pistol (or progression x 10 reps) Station 2 – Bar Muscle-Ups or Ring Muscle-Ups x 3 reps*If you...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2-1)Spend 20 minutes to find today’s 1RM.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 10...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Power Clean + Squat Clean (1 x 1)Every two minutes, for 12 minutes: Power Clean + Squat CleanCustom MetconC: Metcon (Time)Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder PressEvery 3 minutes, for 15 minutes (5 sets): Strict Press x 4 reps **Use the remainder of your three minutes to perform work on calf and/or hip flexor mobilityCustom...
CrossFit PPG – CrossFitWarm Up (No Measure)3 rounds; 20 Mountain Climbers 15 Jumping Jacks 10 Toe Touches 5 Jumping LungesMetcon (Time)Don’t Drop the Baby ‘Resting’ partner must hold a 45/25 bumper plate (the baby) while other partner is doing work. If you let...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (Various to 1RM)Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7:...
