CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Sumo Deadlift High Pull (3-3-3)Custom MetconC: Metcon (Time)5 rounds for time of: 15 push jerks (95/65 lbs) 12 chest-to-bar...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (1-1-1)Custom MetconB: Metcon (3 Rounds for reps)Against a 4 minute...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of two complete the following for time: 1000 meter Row 100 KBS (53/35) 1000 Meter Row 100 Power Cleans (95/65) 1000 Meter Row 100 Ground-to-Overhead (65/45) 1000 meter Row 100 Burpees...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Elevated Deadlift (3-3-3)Elevated Deadlift x 3 reps * Your feet should be elevated off of the ground via Bumpers or Jerk Box...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Clean + Jerk (1-1-1)Custom MetconC: Metcon (Time)Complete the following for time: 5-10-15-20 Hang Clean & Jerk...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.Custom MetconB: Metcon (AMRAP – Rounds)Every 90 seconds, for 24 minutes (4 sets): Station 1 – 20/16 Calories of Assault Bike Station 2...
CrossFit PPG – CrossFitWhat a difference a day can make… #neverforget #honoreachdayWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: 9-11 Tribute WOD (Time)For Time: 2001m Row or...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Saturday Partner (AMRAP – Rounds and Reps)25 min AMRAP Alternating Movements Buy In 100 cal AB (split cal evenly) Then AMRAP 20 KBS 53/35 20 DU (2-1 singles) 20 push ups 20 lunges (quick count) 20 sit...
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” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Push Press (5-5-5)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 14...
