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-upB: Athletes Choice – General & Dynamic (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconC: Metcon (Time ↓ Shorter is Better) For time: Run 1,600 meters Rest 3 minutes Run 1,200...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Thruster (5-5-5)Custom MetconC: Jackie (Time ↓ Shorter is Better)For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Push Jerk (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 Minutes of: 36 Double Unders 18 Push Ups 9 Push Jerk (95/65...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Power Clean (5-5-5)Custom MetconC: Metcon (3 Rounds for reps)Against a 3 minute running clock, perform the following: 300M Run Max Power Cleans (95/135lbs) Rest 1 Minute * Repeat 2 more...
CrossFit PPG – CrossFitMetcon (Time ↓ Shorter is Better)In teams of 2, complete the following for time: 600M Run then: 50-40-30-20-10 Burpee Box Jump Overs (24″/20″) Sit Ups Double Unders (x2) 600M Run *Partners will run together *One Partner works...
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: Seated Strict Press (5-5-5)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (AMRAP –...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Back Squat (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps in 8 minutes of; 4 Back Squat (115/80 lbs) * 8 Pull Ups * no rackRx+ ~ Chest to...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: High-Hang Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 30 Double-Unders 15 Hang Power Snatch...
