CrossFit PPG – CrossFitA: Warm Up (No Measure)3 Rounds 20 Mountain Climbers 15 Jumping Jacks 10 Bar Rows 5 Push UpsB: Shoulder Press (EMOM – 8 Minutes)Every minute, on the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55,...
CrossFit PPG – CrossFit ()B: Metcon (Time)In teams of 2, complete the following for time; 1000m run 25 KB Swings (53/35) 50 Pull Ups 75 Wall ball Sit ups 100 box jump overs (20″ all) 75 Wall Ball Sit ups 50 Pull Ups 25 KB Swings (53/35) 1000m run *only 1...
CrossFit PPG – CrossFitA: Warm Up (No Measure)2 Rounds 250m Row 10 PVC Passovers 10 PVC Overhead Squats 10 DIve Bomber Push UpsB: Overhead Squat (E2MOM – 16 Minutes)Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3 reps Build in weight over...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: CrossFit Games Open 13.4 (AMRAP – Reps)Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and...
CrossFit PPG – CrossFitA: Hungry-Hungry Hippos (No Measure)For each athlete present, place x3 wall balls in the center of the gym. Two teams compete to reverse crab-walk to load a ball onto their lap, and retreat to their home base. 3 rounds and most WEIGHT...
CrossFit PPG – CrossFitA: Warm Up (No Measure)600 M run followed by 2 rounds of; 10 PVC Passovers 10 Push ups 10 Pull ups 10 Toy SoldiersB: Clean (E2MOM – 20 minutes (10 sets))Every two minutes, for 20 minutes (10 sets) of: Clean x 1.1 (rest 10 seconds...
CrossFit PPG – CrossFitA: Crossfit Warmup (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-upsB: Bear Complex (E2MOM – 14 Minutes)Power Clean Front Squat Push Press Back Squat Second...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)400m Run 10m Inchworms 10m Toy Solders 10m Lunges 10m Walking Toe Touches 10 Jumping Pull-ups 2-3 min Banded ShouldersMetcon (3 Rounds for reps)Valentine’s Fight Gone Bad Three rounds of: Wall-ball Shots...
CrossFit PPG – CrossFitA: Burgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press...
CrossFit PPG – CrossFitA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.B: Back Squat (E2MOM – 16 Minutes)Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @...
