CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Skill Session – 15 minutes (Total Weight)Spend this time working on movements through the Metcon and lift listed below.Custom MetconC: Metcon (AMRAP – Rounds and...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Front Squat (4-4-4)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 4 Front Squats (65% of Part B) 20 Double...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: High Hang Snatch + Hang Snatch (1-1-1)Custom MetconC: Metcon (Time)Complete the following for time: 800M Run then… 3 rounds of: 21 Hang Snatch (75/55 lbs) 7 Bar Facing...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (Time)In teams of 2, with one person working at a time, complete the following for time: 800M Relay Run (Alternate 200M each) immediately followed by … 20 Rounds of (partners alternate full rds) 5 Pull Ups 10...
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 (5-5-5)Custom MetconC: Metcon (Time)Complete 3 rounds for time of: 5 Power Cleans (155/105 lbs) 10 Wall Balls (20/14 lbs) 15 Med Ball Situps 400M...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Bench Press (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 15 minutes of: 30 Double Unders 15 Shoulder to Overhead (95/65...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Muscle Snatch (3-3-3)Custom MetconMetcon (3 Rounds for reps)3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch (75/55 lbs) Box jump Over (24/20...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Power Clean x 2 + Front Squat x 2 (1-1-1)Work up to a heavy HPC x2 plus Front Squat x 2 You must hang onto the bar through the 4 rep cycleCustom MetconC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (AMRAP – Rounds and Reps)In teams of 2, Complete the following 32 minute AMRAP: Run 800M Together Then AMRAP of 30 Thrusters (95/75) 30 Pull Ups 18 Wall Balls (20/14) 18 Med Ball Squat Cleans 30...
