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
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Paused Front Squat (5×3)Metcon (Time)10,9,8,7,6,5,4,3,2,1 front squats 135/95 t2b
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Hang Power Clean & Jerk (3 HPC and one jerk find todays heaviest in 15:00)Metcon (AMRAP – Rounds and Reps)Every minute, on the minute, for 12 minutes, perform: 10 Kettlebell Swings 5...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Bench PressThree sets of three bench press. Recommended percentages. 75% 1RM 80% 1RM 85% 1RM3: 40 on 40 Rachael & Jim B-Day Bash (Time)40 Cal Row 40 atomic sit-ups 45/25 Run 200 meters...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Metcon (3 Rounds for reps)Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – Strict Handstand Push-Ups x Max Reps Minute 2 – Alternating Pistols x 12-16 reps Minute 3 – Toes to Rings x 6-8...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Split JerkTake 15 minutes to build to today’s 1RM3: Metcon (2 Rounds for reps)Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups Rest exactly 5 minutes, and then . ....
CrossFit PPG – CrossFit1: Roxanne (No Measure)Run 200 meters 10 toe touches 10 Butt kick holds each leg 10 Squats 10 PVC Pass Over Time to “Roxanne”2: Hang clean + CleanPerform one hang clean and then performance one clean.Every two minutes for 16...
