CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Back Squat (5×5 75% 1rm)Randy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)2 mile run (Time)Metcon (Time)in any order complete the following: 50 back extensions 50 wallballs 50 45/35# dumbbell snatches 50 slamballs 40/20 50 deadlifts 185/115 break it up however you chose just complete...
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...
