Main – CrossFitPPG Warmup1 (No Measure)WeightliftingShoulder Press (3x2x1x1x1)MetconLucky Sevens (AMRAP – Rounds and Reps)“Lucky Sevens” Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24″/18″) 7 Burpees 7 Kettlebell Swings...
Main – CrossFitWarm-upCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityWeightliftingDeadlift (work up to 85% )Metcon3/26/2014 (Time)Every four minutes for 24:00 Deadlift x 3 reps (use...
3/24 A. Five sets of: Power Clean x 1.1.1 (rest 10 seconds between singles) Rest 20 seconds Tall Box Jumps x 5 reps 30/24 Rest 3 minutes B. Every three minutes, for a total of five sets, complete the following: Power Clean x 6 reps (use 75-80% of weight used for three...
14.4 Oh boy!!
Skill Deadlifts Emom 5 min 3 reps @75% Wod Run 400m 50 deadlifts 135/95 Run 400m 25 cleans 135/95 Run 400m 15 burpees Run 400m
Workout of the Day Every 6 minutes, for 30 minutes (5 sets), complete the following as quickly as possible: Row 300 Meters 50 Double-Unders 15 Toes to Bar Note times for each of the five sets individually.
Skill Five sets of: Shoulder Press x 2-4 reps @ 21X1 Rest 90 seconds Weighted Pull-Ups x 2 reps @ 21X0 Rest 90 seconds Wod Complete rounds of 21, 15 and 9 reps for time of: 115/75 lb Shoulder to Overhead Pull-Ups (take the push press from the ground, not a...
Skill Three sets of: Walking Lunges with DBs x 20 steps @ 1010 (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each side Rest 60 seconds WOD For time: 400 Meter Run 30 Front Squats (Heavy) 30...
8 minute AMRAP: 10 deadlifts, 135 / 95 lb. 15 box jumps, 24 / 20 inch 15 deadlifts, 185 / 135 lb. 15 box jumps, 24 / 20 inch 20 deadlifts, 225 / 155 lb. 15 box jumps, 24 / 20 inch 25 deadlifts, 275 / 185 lb. 15 box jumps, 24 / 20 inch 30 deadlifts, 315 / 205 lb. 15...
Skill: Pistols 3 sets of 10, five each leg. Scale progression, Rx, 25 lbs plate, band assist, pole assist. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box...
