Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 1000m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersWeightliftingBench Press (3x2x1x3x2x1)MetconMetcon (AMRAP – Reps)3:00 burpees Rest 3...
Main – CrossFitWarm-upCrossFit 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-upsWeightliftingBack Squat (5 sets of 5,3,2,1 test one rep...
Main – CrossFitWarm-upThe 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 DipsWeightliftingSnatch (1RM)Metcon4/11/2014 (Time)For time: 1000 Meter Row 60 Kettlebell...
Main – CrossFitWarm-upCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityWeightliftingFront Squat (5, 3, 1, 1, 1)Front Squat @ 20X1 * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 –...
Main – CrossFitWarm-upPPG Warmup1 (No Measure)Metcon04/09/2014 (3 Rounds for reps)2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 reps Rest 60 seconds Complete as...
Main – CrossFitWarm-upBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.WeightliftingBench Press (4 sets of 2-4 )4 Sets of 2-4 bench press, rest 90 seconds, 8-10 ring rows. Get your body as...
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-upsWeightliftingClean and Jerk (Take 12-15 min to build to todays...
Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 1000m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersMetconPartner Wod (Time)run 400m 100 deadlifts 185/115 run 400m 100 pullups run 400m 100 frontsquats...
Main – CrossFitMetcon1-Mile Run (Time)Max Effort 1-Mile RunMetcon4/3/2014 (4 Rounds for reps)45 seconds of Rowing (for calories) 15 seconds of Rest 45 seconds of Hand-Release Push-Ups 15 seconds of Rest 45 seconds of Kettlebell Swings 15 seconds of Rest 45...
Main – CrossFitWarm-upCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats hip mobilityWeightliftingClean (Four sets of: Clean x 1.1.1 (rest 10 seconds betwe)Metcon4/02/2014 (AMRAP – Rounds and...
