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...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (10-8-6 recovery week)Metcon (AMRAP – Reps)Five sets against a 60 second running clock of:...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersClean (4×1.1.1.1)Metcon (Time) Three rounds for time of: Deadlift x 15 Hang Power Clean x 12 Front Squat x 9...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsDeadlift (10-8-6 recovery week)Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in12 minutes of:...
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-upsMetcon (Time)SCHMALLS 800m Run Then 2 rounds: 50 Burpees 40 Pull-ups 30...
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: Back Squat (Get Some)5-4-3-2-1 5 @ 75% 1RM 4 @ 80% 3 @...
Main – CrossFit1: CrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats2: Snatch Balance + 3 OH SquatPerform one snatch balance and three overhead squats3: Metcon (Time)For time: 115/75 lb. Power Snatch x...
Main – 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: Shoulder Press5-4-3-2-1 5 @ 75% 1RM 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 100% 1 @ 100+ Work up...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Bench Press5-4-3-2-1 5 @ 75% 1RM 4 @ 80% 3 @ 85% 2 @ 90% 1 @ 100% 1 @ 100+ Work up to your first set of five with at...
