CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (Time)A. In teams of two, complete for time: 2000 Meter Row* *Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (9-9-6-6-3-3)Custom MetconC: Metcon (AMRAP - Rounds and Reps)In teams of 2 alternating full rounds, complete as many rounds and reps as possible in 22 Minutes of; 150 M Run 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead~ Suggested weights are what you last [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E2MOM - 10 Minutes)Every 2 minutes, for 10 minutes (5 sets): Back 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-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Snatch (3-3-2-2-1-1)15 Minutes to find a heavy singleB: Hang Power Snatch (3-3-2-2-1-1)15 Minutes to find a heavy singleCustom MetconC: Metcon (AMRAP - Rounds)Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 25/18 Calories of Assault Bike Station 2 – 30 [...]
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3)Custom MetconC: Metcon (Time)Complete 5 rounds for time of; 40 Double Unders 10 Push Press (135/95 lbs) 10 Toe to Bar
CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: Clean (3-3-2-2-1-1)Spend 15 minutes working up to a heavyish 1 rep.C: Metcon (Weight)Every 5 minutes, for 25 minutes (5 sets) for max load: 500 Meter Row 5 CleansYour goal is to lift as much as possible over the course of the 25 clean attempts. You [...]
CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP - Rounds and Reps)22 Min AmRap with a Partner 30 Box Step Ups (50/35) 1 bell farmer style 30 Burpees 30 DeadLifts (50/35) 1 bell Run 200 Each In Back (100's at time) 40 DU 40 Sit UPs 40 STO (50/35) 1 bell Run [...]
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 [...]
