CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)My Pet Rock In teams of two 25 min AMRAP 40 Double Under Buy in (each) Then, 20 Push Ups 20 Box Step Overs (20/14) 20 Wall Balls (20/14) 20 Thrusters (20/14) 20 Cal Row...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Three Position SnatchSnatch from three positions 1. From hang position 2. From launch position, bar at the top of your knees with your hamstrings engaged. 3. From the floor The goal is...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1-1)*Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 reps @ 90%+ Rest...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: Behind The Neck Jerk (3-3-2–2-1-1-1)Take 20 minutes to build to today’s 1-RM Jerk. *use lighter weights ONLY on multiple rep sets *focus on footwork speed, depth on...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 20 Pull-Ups 30 Wall Ball Shots (20/14 lbs.)Team...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Every 4 minutes, for 32 minutes (8 sets): Row 250 Meters 5 Power Cleans (155/105 lbs) 10 Shoulder to Overhead (155/105 lbs)
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Custom MetconMetcon (Time)60 Box jump, 20inch box 60 Jumping pull-ups 60 Kettlebell swings, (53/35) Walking Lunge, 60 steps 60 Knees to elbows 60 Goblet Squats (53/35) 60 Abmat Sit-ups 60 Wall ball shots...
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 as needed Build to today’s heaviest triple.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-4-3-2-1-3-5)Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (E2MOM – 20 Minutes)Perform one hang clean and then performance one clean.Every two minutes, for 20 Minutes (10 sets): Hang Clean + Clean Build in load only to...
