Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsSplit Jerk (15:00 to build to a heavy jerk or snatch balance)Metcon (AMRAP – Rounds and Reps)7:00 AMRAP 7 toe to bars 14 wall balls...
Main – CrossFit1: Metcon (Time)Partner WOD. Split each workout up as you’d like. Each partner does not have to do the same amount of reps. 50 minute time cap. King Kong 3 Rounds 1 Deadlift 455/325 scale to 90% 1RM 2 Muscle ups scale 9 pullups 9 ring dips 3...
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: DeadliftSix sets of: Deadlift *Set 1 – 6 reps *Set 2 – 4 reps...
Main – CrossFit1: Run/GHD (No Measure)400 meter run Knee hugs Butt kick holds 2 Rounds 10 GHD Sit-ups 10 Jumping jacks 10 Push-ups2: Bench PressFive or Six sets of: Bench Press @ 20X1 tempo Rest 3 minutes between sets (use this time effectively to work on hip...
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: Turkish Get UpTake 15 minutes to work on the skill. Try mixing in barbell and kettlebell get-ups.3: Metcon (4 Rounds...
