CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Back Squat (3-2-1-1-3)*Set 1 – 3 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 1 rep @ 90%...
CrossFit PPG – CrossFitB: Metcon (Time)In teams of 2, complete the following for time: 1000M Run 25 KBS (53/35) 50 Pull Ups 75 Med Ball Sit Ups 100 Box Jump Overs (24″/20″) 75 Med Ball Sit Ups 50 Pull Ups 25 KBS 1000M Run * Only one person may work...
CrossFit PPG – CrossFitWarm-up“Better than honor and glory, and History’s iron pen, Was the thought of duty done and the love of his fellow-men. “ —Richard Watson GilderA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes...
CrossFit PPG – CrossFitWarm-upWarm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Front Squat (3-3-2-2-1-1)Custom MetconC: Metcon (Time)For time: 50/40 Calories of Assault Bike 50 Dumbbell Box Step-Overs...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Split Jerk (2-2-2)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps in 12 minutes of;...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Thruster (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)Three sets for max calories + reps of: 90 seconds of Rowing (for...
CrossFit PPG – CrossFitA: Coach Led WarmupB: Metcon (Time)In teams of 2, complete the following for time: 250 Double Unders 200 Walking Lunges (Body Weight) 150 Abmat Sit Ups 100 Alternating DB Snatches (50/35) 75 Toes 2 Bar 50 Dumbbell Thrusters (1 DB) * Each...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Snatch + Snatch (1-1-1)Build from 65-70% to today’s heavy complex.Custom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Power Clean & Jerk (1-1-1)Custom MetconC: Metcon (2 Rounds for reps)Complete as many reps as possible in 8 minutes...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.MetconB: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps,...
