Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilitySnatch (take 15:00 to work on snatch)Metcon (Time)Three sets for times of: 115/75 lb. Hang Power Snatch x 10 reps 24″/20″...
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-upsweighted pullups (Five sets of: Weighted Pull-Up x 2-3 reps @ 21X0 R)Front-Leaning Rest on Rings (Front-Leaning...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersBench Press (Bench Press x 3-5 reps @ 20X1 Rest 30 seconds)heavy KettleBell Swings (Heavy Kettlebell Swings x...
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 (Five sets of: Front Squat x 2-4 reps @ 20X1 )Chest-To-Bar...
Main – CrossFit1: The 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 Dips2: Metcon (Time)1:1 Partner WOD Three Rounds: 50 Push-ups Run 100 meters 50 Wallballs 20/14...
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: SnatchTake 15 minutes to find today’s one rep max. Work on getting full depth on the squat snatch. Work on snatch...
Main – CrossFit1: CrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobility2: Back Squat (5 sets of 3 reps)5 sets of three heavy back squats. Between each set of back squats max rep strict...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Overhead SquatTake 20 minutes to do 4 sets of 10 overhead squats @ 65% 1RM. Between sets work on ring dips. If your ring dips are strong...
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-ups1: Romanian DeadliftThree sets of: Romanian Deadlift x 6-8 reps @ 21X1...
Good luck to Ronnie Jones as he competes in the championship round of the GFL series team competition today at CrossFit Atlanta. He’ll be competing just after 12:00. Yesterday saw some awesome effort. Its worth noting that Jordan Rx’d Abbate twice...
