CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesC: Crossfit Games Open 19.5 Masters (55+) (Time)33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Chin-over-bar pull-ups Time cap: 20 minutesD: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)33-27-21-15-9 [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: "Pick your Poison"Choose a lift you need to work on...you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of; 40 Double Unders 20 Overhead Squats (45/35 lbs) 40 Double Unders [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (1-1-1)Custom MetconC: Metcon (AMRAP - Rounds)Every minute on the minute perform 5 thrusters. At each 5 minute interval, the athlete will increase the thruster weight until the 5 reps cannot be completed in the minute. Minutes 1-5 55/75 lbs Minutes 6-10 65/95 lbs Minutes 11-15 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (1-1-1)Custom MetconC: Metcon (AMRAP - Rounds)Every minute on the minute perform 5 thrusters. At each 5 minute interval, the athlete will increase the thruster weight until the 5 reps cannot be completed in the minute. Minutes 1-5 55/75 lbs Minutes 6-10 65/95 lbs Minutes 11-15 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E2MOM - 10 Minutes)Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – [...]
CrossFit PPG - CrossFitWarm-upCoach Led CooldownA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1)Take 15 - 20 minutes to build to approximately 80% of your 1-RM SnatchCustom MetconC: Metcon (Weight)Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 SnatchesYour goal is to lift as much as possible over the course [...]
CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP - Rounds and Reps)With a Partner: 800 M Run Together Then, 20 M AMRAP 30 Thrusters (95/75/65/55) 30 PullUps (C2B/Strict) 18 WB's (20/14/10) 18 WB P Clean (20/14/10) 30 DeadLift (95/75/65/55) 30 HR Push UPs 30 KB Swings 60 DU's (60 High Singles) 30 [...]
CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 [...]
CrossFit PPG - CrossFitWeightliftingWarm-upA: Coach Led Warmup (No Measure)B: Squat Snatch + Overhead Squat x 3 (1-1-1)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of; 60 Double Unders 50 Situps 40 Squats 30 Kettle Bell Swings 20 Box Jump Overs (24/20 ins) 10 Hang Power [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (3-3-2-2-1-1)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkCustom MetconC: Metcon (Time)For time: 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Target time is 10:00 to 12:00 minutes– please adjust loading or repetitions [...]
