CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Front Squat (E2MOM – 12minutes (6 sets))Every two minutes, for 12 minutes (6 sets of): Front Squat x 2 reps Build over the course of the sets to today’s heaviest double.C: Metcon (2 Rounds...
CrossFit PPG – CrossFitA: Warm Up (No Measure)i. 400 M Run ii. 3 rounds 20M Bear Crawl 20M Walking Lunge 20M Karaoke iii. 20 seconds Dolphin x 3 20 seconds Thread the Needle x 3B: Shoulder Press (EMOM – 8 Minutes)Every minute, on the minute, for 8 minutes:...
CrossFit PPG – CrossFitA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Back Squat (E2MOM – 10 minutes (5 sets))*Set 1 – 5 reps @ 45-55% of 1RM *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps...
CrossFit PPG – CrossFitA: Warm Up (No Measure)i. 500 M Row ii. 3 rounds of; 5 Burpees 10 Toe Touches 15 second Child Pose 20 second Cobra Pose iii. Banded ShoulderB: Metcon (Time)30 Overhead Squats (135/95 lbs) 600 Meter Run 30 Burpees Over the Barbell 600 Meter...
CrossFit PPG – CrossFit (No Measure)Coach leadMetcon (Time)In teams of 2. 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run Partners may run at same time. Workout will be broken into 20 rounds of Cindy. 5 pull-ups, 10 push-ups, and 15 squats. Each...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: Clean and Jerk (1×1)Take 20 minutes to build to today’s 1-RM Clean & JerkC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 3 Power Cleans...
CrossFit PPG – CrossFitA: 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 squatsB: Back Squat (E3MOM – 15 Minutes)Every 3 minutes, for 15...
CrossFit PPG – CrossFitA: Smash & Floss (No Measure)Spend 10 minutes on rollers, banded stretching, and mobility work.B: Push Press (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Push Press x 3 repsC: Metcon (Time)In teams of two,...
CrossFit PPG – CrossFitA: Coach Led Warmup (No Measure)B: 20:00 gymnastic work (PPG Pick ’em)Pick any gymnastics movements and spend 20:00 working on it.Pick any 3 movements and spend 20 minutes working the skill. – Your goal is to complete the...
CrossFit PPG – CrossFitA: PPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsB: Metcon (No Measure)Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2...
