CrossFit PPG – CrossFitSaturday Partner MetconMetcon (AMRAP – Rounds and Reps)In teams of 2, split work evenly to achieve as many rounds and reps as possible in 28 minutes: 400M Run 40 OH Plate Lunge in Place (45/35) 30 Atomic Sit Ups (45/35) 30 Burpees to...
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: Squat Clean (1-1-1)Custom MetconC: Metcon (3 Rounds for time)On a 3 minute running clock, complete the following: 250/200M Ski 16 Alternating DB Snatch (50/35 lbs) 8 Squat Cleans (95/65...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Snatch (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps in 5 minutes of: 9 Hang Power Snatch (95/65 lbs) 7 Box Jump Overs (24/20 In) 5...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingC: Metcon (AMRAP – Reps)Complete as many reps as possible in 15 minutes of: 3 Pull Ups 3 KB Swings (53/35 lbs) 3 Shoulder to Overhead (95/65 lbs) 6 Pull Ups 6 KB Swings 6 Shoulder to...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Front Squat (6-6-4-4-2-2)Custom MetconC: Metcon (Time)Complete the following for time: 60/50 Calorie Assault Bike then: 5 Rounds of: 5 Deadlift 5 Power Clean 5 Front Squat 5 Push Jerk 5...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (AMRAP – Rounds and Reps)In teams of 3, perform the following for as many rounds and reps as possible in 32 minutes while achieving Max Cals on Rower: One person on rower at all times to achieve max cals...
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: Elevated Deadlift (3-3-3) (3-3-3)Elevated Deadlift x 3 reps * Your feet should be elevated off of the ground via Bumpers * The point is to over-emphasize the bottom load positionCustom...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Snatch + Overhead Squat x 3 (1-1-1)Custom MetconC: Metcon (Time)Complete the following for time: 21-15-9 reps of: Wall-ball shots (20/14 lb) Pull Ups Rest 2 minutes 15-12-9 reps of:...
