Main – CrossFitJumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practiceBench Press (5×2)Metcon (Time)For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersPush Press (5×3)Metcon (AMRAP – Rounds and Reps)Every minute, on the minute, for 20 minutes: Even...
Main – CrossFitBack & Hamstring (No Measure)Run 800 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 3 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsClean (build to a heavy 2 set)Metcon (Time)Four rounds for time of: Toes to Bar x...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsDeadlift (5×3)Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 155/105 lbs Power...
Main – CrossFit1: Burgener 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....
Main – CrossFit1: CrossFit 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-ups2: Metcon (Time)For time: 1000 Meter Row 20 Ground to Overhead...
Main – CrossFit1: Bowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.2: Metcon (Time)Three rounds: Row 300 meters Rest 2 min300 meter rows are intended to be sprinted at 100% effort. Post...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Metcon (Time)For time: 400 Meter Run 30 Ground to Overhead (95/65 lbs) 30 Pull-Ups 400 Meter Run 20 Ground to Overhead (95/65 lbs) 20...
Main – CrossFit1: 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-ups2: The CrossFit Total (Total Weight)Take no more than 35 minutes to find your one rep max for each of the...
Main – CrossFitBack & Hamstring (No Measure)Run 800 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 3 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsFront Squat (10-8-6 recovery week)Metcon (Time)Two sets for times of: 500 Meter...
