CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Rogue Bella Complex (1-1-1)One clean One shoulder to overhead One front squat One shoulder to overhead The complex must be performed unbroken — meaning all four movements must be done...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (Time)With a partner, complete 3 rounds for time: 400M Run TOGETHER 20 Snatches (95/65) 20 Burpee pull Ups 20 Thrusters (95/65) 20 HRPUs 20 Front Squats (95/65) 20 KBS (53/35) *Split reps evenly and only one...
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: Push Jerk + Split Jerk (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many round and reps in 6 minutes of: 12 Air Squat to Target 9 Shoulder to Overhead (95/65...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Clean and Jerk (1-1-1)MetconC: Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Snatch (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds)Every Minute on the minute, for 16 minutes (4 sets), complete the following for rounds: Minute 1 – 11/9 Calorie...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Snatch Balance (1-1-1)Custom MetconB: Metcon (Time)Complete 3 round for time of: 15 Overhead Squats (95/65 lbs) 15 Pull Ups 300M Row / Ski / Run*Athletes will complete the row, ski, and...
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: Push Press (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounda and reps as possible in 18 minutes of: 2000/1700M Ski In time remaining, as many rounds...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Power Snatch (5-5-5)MetconC: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#
