CrossFit PPG – CrossFitMetcon (Time)In teams of 2, move efficiently together to complete the following for time. Split work evenly: Row 600 Meters 50 Wall Balls (20/14) 60 Ab Mat Sit Ups 70 Box Jumps (24″/20″) 80 Hand Release Push Ups 90 Air Squats...
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)WeightliftingC: Front Squat (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time: 18-15-12-9-6-3 of: Calorie Assault Bike Front Squat (95/65 lbs) Hand Release Push...
CrossFit PPG – CrossFitIn honor of the 19 Granite Mountain Hotshots firefighters who lost their lives in the 2013 Yarnell Hill fire in Arizona.Warm-upA: Athletes Choice (No Measure)MetconB: Hotshots 19 (Time)6 rounds for time of: 30 squats 19 power cleans...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Barbell Z-Press (5-5-5)Custom 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: Athletes Choice (No Measure)WeightliftingB: Push Press (5-5-5)Custom MetconC: Metcon (4 Rounds for reps) Against a 2-minute running clock, complete as many rounds and reps as possible of: 10 Hang Power Cleans (115/75 lbs) 10 Push...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)A: Warm-up (No Measure)Use this time to follow a coach led warmup or athletes choice.Custom MetconC: Metcon (Time)Complete the following for time; 7 Rounds of; 4 Cleans (135/95 lb) 17 Hand Release Push...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingC: Deadlift (2-2-2)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 3 Sand Bag Cleans 6 Pull Ups 12 Box Jumps Overs...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)Custom MetconB: Metcon (5 Rounds for time ↓ shorter is better)Every 8 minutes, for 40 minutes (5 sets), for times: 500/400m Row 15 Toes to Bar 10 Shoulder To Overhead (95/65 lbs) 400 Meter...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Power Clean (3-3-3)MetconC: The Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5...
