CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)22 Min AmRap with a Partner 30 Box Step Ups (50/35) 1 bell farmer style 30 Burpees 30 DeadLifts (50/35) 1 bell Run 200 Each In Back (100’s at time) 40...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Crossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutesC: Crossfit Games Open 19.5 Masters (55+)...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison”Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP – Rounds and Reps)Complete...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds)Every minute on the minute perform 5 thrusters. At each 5 minute interval, the athlete will increase the thruster weight...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds)Every minute on the minute perform 5 thrusters. At each 5 minute interval, the athlete will increase the thruster weight...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (E2MOM – 10 Minutes)Every 2 minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2...
CrossFit PPG – CrossFitWarm-upCoach Led CooldownA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1)Take 15 – 20 minutes to build to approximately 80% of your 1-RM SnatchCustom MetconC: Metcon (Weight)Every 5 minutes, for 25 minutes (5 sets)...
CrossFit PPG – CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP – Rounds and Reps)With a Partner: 800 M Run Together Then, 20 M AMRAP 30 Thrusters (95/75/65/55) 30 PullUps (C2B/Strict) 18 WB’s (20/14/10) 18 WB P Clean (20/14/10) 30...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing...
CrossFit PPG – CrossFitWeightliftingWarm-upA: Coach Led Warmup (No Measure)B: Squat Snatch + Overhead Squat x 3 (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of; 60 Double Unders 50 Situps...
