CrossFit PPG – CrossFitSaturday Partner MetconMetcon (Time)In teams of 2, split work as desired to complete the following for time: 1000M/800M Row or 60C/40C AB 100 Air Squats to target 75 Box Step Ups (24″/20″) 50 Med Ball Squat Cleans (20/14) 400M...
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-upB: Athletes Choice – General & Dynamic (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: 12 Days of Christmas – Partner (Time)In teams of 2, complete the following for...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Complete 5 rounds for time of: 6 Deadlifts (225/155 lbs) 9 Pull Ups 12 Burpee Box Jump Overs (24/20 in)
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingCustom MetconB: Back Squat (3-3-3)C: Metcon (AMRAP – Reps)On a 15 Minute running clock, complete the following for reps: 75/60 Calories Row 50 Box Step Ups (24/20 in) Max reps of...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (AMRAP – Rounds and Reps)In teams of 2, split work evenly to achieve as many rounds and reps as possible in 28 minutes: 400M Run 40 OH Plate Lunge in Place (45/35) 30 Atomic Sit Ups (45/35) 30 Burpees to...
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: Squat Clean (1-1-1)Custom MetconC: Metcon (3 Rounds for time)On a 3 minute running clock, complete the following: 250/200M Ski 16 Alternating DB Snatch (50/35 lbs) 8 Squat Cleans (95/65...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Snatch (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps in 5 minutes of: 9 Hang Power Snatch (95/65 lbs) 7 Box Jump Overs (24/20 In) 5...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingC: Metcon (AMRAP – Reps)Complete as many reps as possible in 15 minutes of: 3 Pull Ups 3 KB Swings (53/35 lbs) 3 Shoulder to Overhead (95/65 lbs) 6 Pull Ups 6 KB Swings 6 Shoulder to...
