Main – 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-upsClean and Jerk (20:00 skill work)Snatch (20:00 skill work)Metcon (AMRAP...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Front SquatThree sets: Set 1: Five reps @ 65% of 90% 1RM Set 2: Five reps @ 75% of 90% 1RM Set 3: Max reps @ 85% of...
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: Metcon (Time)Teams of three must complete a total of 4 sets each as quickly as possible of: Row 500 Meters...
Main – CrossFit1: Run/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-ups2: Metcon (Weight)Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest...
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: Power CleanTake 15 minutes to find today’s 1RM power clean3: Metcon (AMRAP – Rounds and Reps)In 12 minutes,...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Metcon (Time)3 400 Meter Sprints Rest two minutes between each sprint. Record your total time, including your rest time.3: Weighted...
Main – CrossFitMetcon (No Measure)Open Gym
Main – 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-upsFront Squat (4×3-5 reps rest 10 sec, tall box jumps...
Main – CrossFitPPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-upsPower Clean (5X 1.1.1 (rest 10 seconds between reps)rest 3-4 m )Metcon (AMRAP – Rounds and Reps)Three sets...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersGYMNASTICS WORKTake 15-20 minutes to cycle through and practice various gymnastics elements that you need to work...
