CrossFit PPG – CrossFitWarm-upA: Warm-up (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 to...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time: 40/30 Calorie Assault Bike 40 Burpee Pull Ups** Pull-up bar at least 6″ above standing...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)Custom MetconC: Metcon (5 Rounds for time ↓ shorter is better) Every 7 minutes, for 35 minutes (5 sets) for times of: 300M Run 40 Double-Unders 40 Air Squats to Target 20 Hand Release Push-Ups Please...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Deadlift (5-5-5)MetconC: Christine (Time)3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. box
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Snatch Liftoff + Snatch (1-1-1) Pause 2 seconds at mid patella on each of the lift-offsCustom MetconMetcon (AMRAP – Rounds & Reps)Complete as many rounds and reps in 10...
CrossFit PPG – CrossFitWarm-upA: Warm-up (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingCustom MetconB: “Pick your Poison”Choose a lift or gymnastic movement you need to (or want to) work on…you have 20...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Split Jerk (2-2-1-1)Custom MetconMetconB: Metcon (Time)Complete 5 rounds for time of: 24 Double Unders 8 Bar Over Burpees 3 Ground to Overhead (135/95 lbs)
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Shoulder Press (3-3-3)Custom MetconB: Metcon (AMRAP – Rounds & Reps) Complete as many rounds and reps as possible in 20 minutes of: 200 Meter Run 12 Pull Ups 12 Single...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Power Clean (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time: 40 Hang Power Clean (115/80 lb) 30 Box Jump Overs (24/20 in) 20 Burpee Toes to Bar 10 Wall...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Front Squat (E2MOM – 16 minutes) *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 –...
