CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Technique WODB: Metcon (No Measure)Every 3 minutes, for 18 minutes (3 sets of each): Station 1 – Pistol (or progression x 10 reps) Station 2 – Bar Muscle-Ups or Ring Muscle-Ups x 3 reps*If you...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-4-3-2-1)Spend 20 minutes to find today’s 1RM.Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 10...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Power Clean + Squat Clean (1 x 1)Every two minutes, for 12 minutes: Power Clean + Squat CleanCustom MetconC: Metcon (Time)Five rounds for time: Row 300 Meters 12 Front Squats (95/65 lbs)...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder PressEvery 3 minutes, for 15 minutes (5 sets): Strict Press x 4 reps **Use the remainder of your three minutes to perform work on calf and/or hip flexor mobilityCustom...
CrossFit PPG – CrossFitWarm Up (No Measure)3 rounds; 20 Mountain Climbers 15 Jumping Jacks 10 Toe Touches 5 Jumping LungesMetcon (Time)Don’t Drop the Baby ‘Resting’ partner must hold a 45/25 bumper plate (the baby) while other partner is doing work. If you let...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (Various to 1RM)Front Squat Set 1: 5 reps @65% Set 2: 4 reps @75% Set 3: 3 reps @ 80% Set 4: 3 reps @85% Set 5: 1 rep @ 90% Set 6: 1 rep @95% Set 7:...
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...
