CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Bench Press (5×3)Metcon (Time)10,9,8,7,6,5,4,3,2,1 deadlift 225/155 kb swing 53/35 run 200m
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Split Jerk (15:00 build top a heavy one rep)Metcon (AMRAP – Rounds and Reps)7:00 AMRAP 7 toe2bars 14 wallballs 20/14
CrossFit PPG – CrossFit1: Leg and Knee Hug (No Measure)200 Meter Run 10 meter knee hugs 10 Push ups 10 meter toy soldier 10 situps 10 meter butt kick holds 10 jumping pull-ups 200 Meter Run2: Front SquatEvery 3 minutes for 15 minutes complete: 5 @ 60% 1rm 4...
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: Power Clean (1.1.1)Every three minutes for 15 minutes or 5 sets of...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: GymnasticsEvery 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg) Station 2 – Bar rows 20×2 15-20 reps Station 3 –...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Deadlift2: Metcon (5 Rounds for weight)Deadlift x 3 reps @ 20X0 * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (AMRAP – Rounds)5 minute handstand hold.In as few attempts as possible, accumulate a total of five minutes of handstand hold. If you’re unable to handstand hold, work on handstand...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Deadlift (5×2 working up to 95% of one rep max)Metcon (Time)In teams of two, with one person working at a time, complete: 100 deadlifts (225/155 lbs) 800 Meter Run (400 Meters each) 50 Front Squats...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Squat Clean (10×2, working on form, or heavy 2)Metcon (Time)3 RFT 10 ground to overhead 135/95 20 pullups 40 double unders run 400m rest 3:00
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Bench Press (10,8,6,4,2 )Metcon (AMRAP – Rounds and Reps)8:00 AMRAP 10 burpees 10 box jumpsMetcon (No Measure)”Sally” with pushups, hold at 6″ when sally goes up, you push up, sally goes...
