CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every minute, on the minute, for 15 minutes: Minute 1 – 40 Double-Unders Minute 2 – 8 Strict Ring Pull-Ups Minute 3 – 4 Wall ClimbsCustom MetconC: Metcon...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Snatch + Snatch + Overhead Squat (E2MOM – 20 Minutes)Every two minutes, for 20 minutes (10 sets): Hang Snatch + Snatch + Overhead SquatFind today’s 1RM for all three...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Foot elevated split squats (8-8-8-8)Front-Foot Elevated Split Squats x 8 reps each leg (place front foot on a 4″ platform – a plate or stacked plates should work)* In between sets work...
CrossFit PPG – CrossFitMobility WODA: Mobility (No Measure)Warm-upB: Coach Led Warmup (No Measure)Custom MetconC: Metcon (6 Rounds for time)Every 5 minutes, for 30 minutes (6 sets): Row 500 Meters 5 Thrusters (115/75 lbs) 10 Burpees Over the Barbell* Record time...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two, with only one person working at a time, complete As many rounds and reps as possible in 28 minutes of: Run 800 Meters (as a...
CrossFit PPG – CrossFitMobility WODA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.Warm-upB: Coach Led Warmup (No Measure)WeightliftingC: Push Press (1 x 1)Take 15 minutes to build to a new 1-RM Push...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (Various to x4)*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 – 4 reps @ 90+%...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchEvery 3 minutes, for 15 minutes (5...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E1.5MOM – 10 sets)Every 90 seconds, for 15 minutes (10 sets): Snatch x 1 rep @ 80-95% Build over the course of the 10 sets.Custom MetconC: Metcon (Time)Five rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of...
