CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP – Rounds and Reps)Partner WOD AMRAP 25: 1000m Row or 800m Run 60 Wall Ball Cleans (20/14) 40 Wall Balls (20/14) 20 Wall Ball situps (20/14) * All work split equally as desired by...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Smash & Floss (No Measure)Custom MetconC: Metcon (AMRAP – Rounds)Every minute, on the minute, for 30 minutes: Minute 1 – 30 Double-Unders (or 40 seconds of Double-Under technique work if...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (5-5-5-5-5)Five sets of: Push Press x 5 reps Rest 2 minutes between sets.Custom MetconC: Metcon (Time)Five rounds for time of: Run 300 Meters 10 Handstand Push-Ups 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Warm-up (No Measure)Rowing Technique, Tips, & StrategiesCoach led instruction on the points of performance on the C-2. Topics include; Grip, Damper purpose and settings, sequence...
CrossFit PPG – CrossFitWeightliftingA: Front Squat (5-4-3-2-1)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 – 1 rep @ 95% *Set 7 – 1 rep @ 95%+ Rest 2...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)MetconB: “Goat” SessionTake 10 minutes to work on your very worst CrossFit movement (DUB’s, Box Jumps, Pull Ups, Toe 2 Bars, Running etc…). The very thing that scares you the most...
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...
