CrossFit PPG – CrossFit ()Bench Press (5,4,3,2,1)Tabata 1 (4 Rounds for reps)tabata :20 on :10 off 8 rounds each station slamballs 40/30 GHD situps bar rows(bar on rack) dumbbell snatches 40/30
CrossFit PPG – CrossFit1: CrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-ups2: Back SquatE3MOM for 15 minutes (five sets) five back...
CrossFit PPG – CrossFit 1: CrossFit PPG – Squat (No Measure) Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-ups 2: Deadlift Three sets of eight reps 3: Metcon (Time) Run...
CrossFit PPG – CrossFit1: Bowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.2: Metcon (3 Rounds for reps)1. Complete as many rounds and reps as possible in 8 minutes of: 8 Handstand Push-Ups...
CrossFit PPG – CrossFit1: Back & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squats2: Hang CleanTake 15 minutes to build to today’s three rep...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (AMRAP – Rounds)EMOM for 10 minutes Rope climbs Plank holdsOdd minutes two rope climbs Even minutes 35 second plank hold3: 8/17/2015 (4 Rounds for calories)Four rounds for calories In three...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Snatch (20:00 snatch work. Work up to 1 RM or skill work.)Metcon (AMRAP – Rounds and Reps)EMOM – 10 minutes 5 KBS (70/53) 5 SDHP (70/53) 5 Goblet Squats (70/53)
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Bench Press (10,8,6,4,2 10:00 running clock)Metcon (6 Rounds for reps)Partner WOD With a continuous running clock, perform the following: 0:00 – 1500 Meter Row 5:00 – 80 Burpees 10:00 – 50 Strict Pull-Ups 15:00...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Deadlift (5×2)Metcon (Time)Two rounds for time of: Row 500 Meters 20 Hand-Release Push-Ups 30 Kettlebell Swings (24/16 kg) Run 400 Meters
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Shoulder Press (every 2:00 for 16:00 2-3 reps )Metcon (Time)Five rounds for time of: 115/75 lb. Push Press x 10 reps Double-Unders x 30 reps
