CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)Custom MetconB: Murph Prep (5 Rounds for time)Every 5 minutes, for 25 minutes, complete the following for time (5 sets): 200M Run 2 rounds of: 5 Pull Ups 10 Push Ups 15 Air...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time: 60 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) 40 Toes to Bar 30 KB Swings...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Clean + Jerk (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of: 9 Hang Clean & Jerk (135/95 lbs) 6...
CrossFit PPG – CrossFitMetcon (AMRAP – Rounds and Reps) In teams of 2, work through the following 32 minute AMRAP: 1000M Row 30 Overhead Lunges (75/55) 30 T2B 30 Box Jumps (24/20) 30 Burpees 30 Hang Clean and Jerks (75/55) Switch as...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: “Pick your Poison”Choose a lift or gymnastic movement you need to (or want to) work on…you have 20 minutes...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Power Clean (3-3-2-2-1-1)Custom MetconC: Metcon (3 Rounds for reps)In a 3-minute window, complete three sets of the following for max reps of Power Cleans: 200M Ski 40 Double Unders Max...
CrossFit PPG – CrossFitAs Memorial Day approaches, we prepare to take on Murph, not just as a workout, but as a tribute. We do this to honor Lt. Michael P. Murphy, a Navy SEAL who made the ultimate sacrifice for our country in Afghanistan. His bravery and...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Thruster (5-5-5)Custom MetconC: Jackie (Time)For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingCustom MetconB: 1 Push Press + 1 Push Jerk + 1 Split Jerk (1-1-1)C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of; 12 KB Swings (53/35...
CrossFit PPG – CrossFitMetcon (Time) Complete four rounds for time of: 30 Squat cleans (95/65) 30 Pull-ups 800m Run (200m max per person) One partner works at a time. Work is split evenly.
