CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (3 Rounds for reps)In Teams of Two work through the sections for max reps each round of 7 Minutes with 1 Minute of rest between each section: i: 40 Double Unders 30 Deadlifts...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (7-7-7)Custom MetconC: Metcon (Time)Complete the following for time; 25/20 Calorie Air Bike 200M run 20 Deadlifts (135/95 lbs) 200M Run 15 Snatch (95/65 lbs) 200M Run 10...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk + Split Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (3 Rounds for reps)Complete three sets for max reps of; 60 Seconds of Dumbell Box Step Overs (50/35lb DB’s &...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (Time)Complete three rounds for time of; 10 Hang Squat Cleans (135/95 lbs) 15 Chest to Bar Pull Ups 20 Abmat Situps
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1.1.1)Complete 3 reps of power clean. Rest 2 to 3 seconds between repsCustom MetconC: Metcon (Time)Complete 5 rounds for time of; 15 Wallball Shots (20/14 lbs) 15 Power...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (Time)3 rounds for time with a partner, split as needed: 25 Burpee’s 25 Pull up’s 50 Hollow Rock’s 25 Wall Balls (20/14/10) 25 Feet 1 arm OH Walking Lunge (50/35/20/15)...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (3-3-2-2-1-1)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 800 Meter Run 60 Air Squats 45 Kettlebell Swings (53/35 lbs) 30 Front-Racked Kettlebell Walking Lunges...
