CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 15 minutes of: 40 Double Unders 200M Ski/Row* 15 Wall Balls...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time: 30 Hang Power Clean (95/65 bs) 40 Air Squats to target 20 Toes to Bar **REST 2 Minutes** 20 Hang Power...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)B: Four Leaf Clover (3 Rounds for reps)Complete 3 rounds of the following for 3 sets of max reps (30 Minutes) 2 minutes of Burpees to 6″ target 2 minutes of Sit Ups 2 minutes of Hand Release Push...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Behind The Neck Jerk (1-1-1)Custom MetconC: Metcon (3 Rounds for time)Every 5 minutes, for 15 Minutes (3 sets), compelte the following for time: 20/16 Calorie Assault Bike 10 Pull Ups 5...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (Time)In teams of 2, Complete the following for time: 50-40-30-20-10 Wall Balls (20/14) Box Jumps (24″/20″) KBS (53/35) Must run 400M EACH after each Section *One partner working at a time. Must...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – General & Dynamic (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB-Rx: CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees...
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: Deadlift (5-5-5)Custom MetconC: Metcon (3 Rounds for time)On a 6 minute running clock, complete the following for 3 sets (18:00) for time of: 500M /425 Meter Row 12 Box Jump Overs...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Shoulder Press (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 12 Shoulder Press (75/55 lbs) 12 Pull Ups 12...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (AMRAP – Rounds and Reps)In teams of 2, complete the following 32 minute AMRAP: 200M Run EACH 18 Sandbag Clean over the Shoulder (100/75) 60 Air Squats 30 Hand Release Push Ups 20 Cal Ski 80′...
