CrossFit PPG – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersPush Press (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Push Press x 5 reps. Goal...
CrossFit PPG – CrossFitWarm Up (No Measure)500m Row + 3 rounds of: 8 Wall Ball (20/14) 8 Push Ups 8 Jumping Pull UpsBench Press (3-2-1-1-1-1)Take 5 minutes to warm up and then begin the sets with the 3 sequence at 80-85% of your 1RM. Rest no more then 2...
CrossFit PPG – CrossFitCrossfit Warmup (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-upsMetcon (AMRAP – Rounds and Reps)“Auggie” In teams of two, complete as many rounds and reps...
CrossFit PPG – CrossFitBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2....
CrossFit PPG – CrossFitBack & 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 squatsDeadlift (E3MOM – 18 Minutes Deadlift)*Set 1 – 5 reps @ 75-80%...
CrossFit PPG – CrossFitShoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobilityShoulder Press (2-2-2-2-2)Find today’s 2RM on strict press. Use at least 5 sets and...
CrossFit PPG – CrossFitCrossfit Warmup (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-upsClean Complex (E3MOM – 15 Minutes)Hang Clean + Power Clean + Squat CleanEvery 3 minutes,...
CrossFit PPG – CrossFitAthletes Choice (No Measure)10 MinutesMetcon (Time)For Time: 2001 Meter Row or Run 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee Chest To Bar Pullups 11 Power Cleans (170/120) 11 HSPU 11 KB Swings (70/53) 11 T2B 11 Dead Lifts...
CrossFit PPG – CrossFitShoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobilityBench Press (5-5-5-5-5)*Work up to a heavy 5 rep max…use at least 5 sets to get...
CrossFit PPG – CrossFitBack & 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 squatsMetcon (AMRAP – Rounds)Four sets of: Deadlift x 6 reps Rest 30...
