CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Snatch (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Snatch x 1.1.1 (rest 7-10 seconds between...
CrossFit PPG – CrossFitA: Warm Up (No Measure)Row 500M then 3 rounds of; 15 PVC Passovers 15 Pushups 15 PVC OHS 30 sec Handstand Hold (Wall)B: Bench Press (1×4)Four sets of: Bench Press x 4 Rest 60-90 seconds Single-Arm DB/KB Row x 10 reps Rest 60-90...
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: Deadlift (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets of): Deadlift x...
CrossFit PPG – CrossFitA: Shoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobilityB: Metcon (No Measure)Three sets, not for time, of: Bar Muscle-Ups x 3 reps Kettlebell...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of 2 complete the following for time; 1 Bear Complex (115/75) 2 Wall Climbs 3 Hang Power Cleans (115/75) 4 Situps 5 Burpees 6 Push Press (115/75) 7 Pull Ups 8 Double Unders x 2 9 Wall...
CrossFit PPG – CrossFitMental toughness is when you find fuel in an empty tank.Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Metcon (No Measure)Three sets not for time of: L- Pull-Ups x 5 reps...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250m row 5 Burpees 10 Hand Release Push Ups 15 PVC Good Mornings (5 left, 5 right, 5 center)Snatch (1×1)Take 20 to 25 minutes to build to today’s 1-RM SnatchThe “Drew” (3 Minutes x max...
CrossFit PPG – CrossFit*Reminder – there will be a Functional Mobility Lab hosted by Dr. Michael Wang from 5:30pm to 6:30pm.Warm Up (No Measure)2 Rounds 300m Run 3 Pause Push Ups (Hold for 4 seconds at bottom) 5 Broad Jumps 7 Squat Jumps 9 Toy...
CrossFit PPG – CrossFitWarm Up (No Measure)600 M run followed by 2 rounds of; 10 PVC Passovers 10 Push ups 10 Pull ups 10 Toy SoldiersPower Clean (1×1)Take 20 minutes to build to today’s 1-RM Power CleanMetcon (Time)Complete rounds of 21, 15 and 9 reps for...
CrossFit PPG – CrossFitShoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobilityPush Press (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Push Press x...
