CrossFit PPG – CrossFitCrossFit 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-upsSquat Clean (25:00 to work up to 1RM )Go heavy or go light....
CrossFit PPG – CrossFitThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsSplit Jerk ( 20:00 to builid to 1RM)Take this time to go heavy or go light. Focus on...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Bench Press (10,8,6,4,2 2 negatives 110%)Metcon (Time)3rft 25 box jumps 24/20 15 KB swings 53/35 5 snatches 135/95 run 200m
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)5-15-1985 30 RFT Partner WOD 5 ground to overhead 135/95 15 wallballs 20/14 Complete a 1985m run any time, any way you want to break it up. count the distance you both run, so if you both run...
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: Metcon (8 Rounds for time)40 meter sprint progressions EMOM Run at...
CrossFit PPG – CrossFit1: Row 1000 meters Easy (No Measure)Nice and easy 1000 meter row2: Roxanne (No Measure)Run 200 meters 10 toe touches 10 Butt kick holds each leg 10 Squats 10 PVC Pass Over Time to “Roxanne”3: Metcon (3 Rounds for reps)Three...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)Emphasis on shoulders2: Metcon (AMRAP – Rounds)Muscle up progression. EMOM for 14 minutes: 1 1 2 2 2 3 4 4 3 2 2 2 1 1If you cannot complete the round in the minute, move on to the next round. Record...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Deadlift2: Metcon (5 Rounds for weight)E3MOM for 15 minutes Five deadlifts Goal is to lift the highest accumulated weight over the five rounds. Recommended starting weight 65% 1RM.3: Row Sprint...
CrossFit PPG – CrossFit1: Metcon (AMRAP – Rounds and Reps)May 9, 1984 the world would never be the same again… 31 minute Partner AMRAP 5 Power Clean 135/95 9 Burpees Over the bar 31 Double Unders Road blocks: *Row 1984 meters *5 200 meter partner...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Bench Press (5×10)Metcon (AMRAP – Reps)tabata :40 on :20 off bench press 75/55 GHD situps slam balls 40/30 KB swings switch exercises each time to complete 4 rounds of...
