CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Muscle Snatch (3-3-3)Custom MetconMetcon (3 Rounds for reps)3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch (75/55 lbs) Box jump Over (24/20...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Hang Power Clean x 2 + Front Squat x 2 (1-1-1)Work up to a heavy HPC x2 plus Front Squat x 2 You must hang onto the bar through the 4 rep cycleCustom MetconC: Metcon (Time)Complete the...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (AMRAP – Rounds and Reps)In teams of 2, Complete the following 32 minute AMRAP: Run 800M Together Then AMRAP of 30 Thrusters (95/75) 30 Pull Ups 18 Wall Balls (20/14) 18 Med Ball Squat Cleans 30...
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)Every minute, on the minute for 15 minutes (5 Rounds), complete the following: Minute 1 – 4 Sandbag Cleans Over...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Back Squat (3-3-3)Custom MetconC: Metcon (Time)Complete 4 rounds for time of: 15 Back Squats (95/65 lbs) 12 Single DB Snatch (50/35 lb) 9 Pull Ups *After each round, complete 2 wall...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Deadlift (5-5-5)Custom MetconC: Metcon (Time)Complete the follwing for time: 10-9-8-7-6-5-4-3-2-1 of: Deadlift (225/155 lb) Knees to Elbows
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)WeightliftingB: Power Clean + Hang Squat Clean (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 10 Bar Over Burpees 20 Abmat...
CrossFit PPG – CrossFitSaturday Partner MetconMetcon (4 Rounds for reps)In teams of 2, complete the following for max reps during the work sessions. Split work as needed. 2Min rest between sessions 1Min Max Wall Walks 2MIN REST 2Min Max Dubs 2Min Max Push Press...
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...
