CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: 1-Mile Run (Time)Max Effort 1-Mile RunCustom MetconC: Metcon (AMRAP – Rounds)Every minute, on the minute, for 20 minutes: Even minutes – Row Sprint x 30 seconds Odd minutes – Power...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (5-3-1)*Spend 20 minutes finding today’s 1RMCustom MetconC: Metcon (Time)For time: 75 Double Unders 50 Wall Ball Shots (20/14 lbs) 25 Burpees 50 Wall Balls (20/14 lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconMetcon (AMRAP – Rounds and Reps)In teams of 2, complete as many rounds and reps in 27 minutes of the following; 80 Double Unders (slalom hops) 60 Russian KB Swings (53/35 lbs) 40...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (2-1-3-2-1-3)*Set 1 – 3 reps @ 65% *Set 2 – 2 reps @ 75% *Set 3 – 1 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3-3-3)Five sets of: Push Press x 3 reps Rest 2-3 minutesCustom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 3, complete as many rounds and reps as...
CrossFit PPG – CrossFitMobility WODA: Mobility (No Measure)15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.Warm-upB: Athletes Choice (No Measure)10 MinutesCustom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Alternating Reverse Lunge – KB’s (E3MOM – 4 sets -12 Minutes)Every three minutes, for 12 minutes: Alternating Reverse Lunges with Kettlebells x 20 reps Strict...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 2-Position Halting Clean-Grip Deadlift (3-3-3-3-3)Five sets of: 2-Position Halting Clean-Grip Deadlifts x 3 reps (pause for 2 seconds at each of the following positions – 2″ below the...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Running Partner Annie 400m Run 100 abmat sit-ups 100 Double Unders 400m Run 80 abmat sit-ups 80 Double Unders 400m Run 60 abmat sit-ups 60 Double Unders 400m Run 40 abmat sit-ups 40 double unders...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Snatch + SnatchE2MOM x 10 sets (20 Minutes) Every 2 minutes perform a hang snatch + snatch. Increase weight to 1RM.Custom MetconC: Metcon (Time)Five rounds for time of: 5 Shoulder to...
