CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (AMRAP – Rounds and Reps)In teams of two work through the time allotted for as many rounds and reps as possible in 24 Minutes. ~Alternate movements~ 200 Meter Run 12 Dumbbell STO...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)A: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-2-2-1-1)Custom MetconC: Metcon (Time)In teams of 2, alternating full rounds, complete 40 rounds for time of; 5 Wall Balls (20/14 lbs) 4...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-2-2-1-1)MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split JerkEvery 2 minutes, for 20 minutes (10 sets): Split Jerk *Sets 1-3 = 2 reps @ 70-80% *Sets3-4 = 2 reps @ 80-90% *Sets 5-7 = 1 rep @ 90% *Sets 7-10 = 1 rep @...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: 2 Snatch Lift-Offs + Hang SnatchEvery 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)For time: 600 Meter Run 50 Air Squats 35 Kettlebell Swings (53/35lbs) 20 KB OH walking Lunge (single) 35 Kettlebell Swings 50 Air...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (Time)In Teams of 2 move efficiently together to complete the work for time: Run 400 M Together 50 Wall Balls 60 Sit ups 70 Box Jumps or Steps 80 Push Ups 90 Air Squats 100 DU 50 Chest...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (Time)Two rounds for time of: 30 Calories of Rowing 25 Toes to Bar 20 Single-Arm Dumbbell Push Press* (50/35 lbs) *For the Single-Arm...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang clean + Clean (3-3-2-2-1-1)Perform one hang clean and then one clean. (You must hang onto the bar)Custom MetconC: Metcon (Time)For time: 1000 Meter Row 50 Pull-Ups 25 Hang Squat...
