CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Hang Power Clean (1-1-1-1-1)Take 15 minutes to build to today’s heavy Hang Power CleanC: Metcon (AMRAP – Rounds)Every minute, on the minute, for 15 minutes (15 sets): 3 Ground to Overhead...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Push Jerk (E2MOM – 12 Minutes)*Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% *Set 6 — 1 rep @ 95%+C:...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (No Measure)”GOAT DAY” EMOM – 20 Minutes Odd Minutes – “Goat” #1 Even Minutes – “Goat” #2 “Goat” – CrossFit slang for a movement we have difficulty with. Examples: Double-Unders,...
CrossFit PPG – CrossFitAthletes Choice (No Measure)10 MinutesMetcon (Time)800M Row 25 burpee box jumps 50 goblet squats (53/32) 20 burpee box jumps 40 pull ups 15 burpee box jumps 30 HRPU 10 burpee box jumps 20 toes 2 bar 5 burpee box jumps 10 100 meter sprints...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.CrossFit Games Open 16.4 (AMRAP – Reps)13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row...
CrossFit PPG – CrossFitA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.B: Coach Led Warmup (No Measure)C: Deadlift (E2MOM -10 Minutes)Every 2 minutes, for 10 minutes (5 sets): Deadlift *Set 1 – 6 reps @ 65%...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Metcon (No Measure)Every 2 minutes, for 18 minutes: *Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Front Squat (Ladder Up)Every 2 minutes, for 16 minutes (8 sets): Front Squat *Set 1 – 3 reps @ 65% *Set 2 – 3 reps @...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Skill Session – 15 minutes (Skill Work)Utilize 15 minutes to work a skill that is gymnastics related (pull ups, toe 2 bar, hand stand push ups, pistols)*This is also an opportunity for a 16.3 run or...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: CrossFit Games Open 16.3 (AMRAP – Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55...
