CrossFit PPG – CrossFitSaturday Partner WodMetcon (Time)In teams of 2, work through the following for time. Split reps however you desire: 750/600M Row or 45/36 Cals AB 75 Wall Balls (20/14) 75 Box Jumps (24/20) 45 Sit Ups 45 Single Arm DB Thrusters (50/35) 45...
CrossFit PPG – CrossFitWarm UpA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.Weightlifting”Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warm-Up (No Measure)Coach Led Warm-UpWeightliftingB: Barbell Curls (5-5-5)*Back should remain static throughout full set with NO extensionCustom MetconC: Metcon (AMRAP – Reps)For 15 minutes: Toes-to-bar ladder +...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Squat Clean (2-2-1-1)Custom MetconMetcon (3 Rounds for time)Every 4 minutes, for 12 minutes (3 sets) for times of: 20/15...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Push Press (3-3-3)Custom MetconC: Metcon (Time)400 Meter Run 20 Push Press (95/65 lbs) 30 Pull-Ups 20 Push Press 400 Meter...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Snatch (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP – Rounds and Reps)...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Deadlift (3-3-3)Custom MetconC: Metcon (3 Rounds for reps)On a 3 minute running clock, complete the following for max reps:...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Back Squat (6-6-4-4-2-2)Custom MetconC: Metcon (Time)Complete 3 rounds for time of: 25 Wall Ball Shots (20/14 lbs to 10′) 15...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Power Clean + Power Clean (1-1-1)Custom MetconB: Metcon (2 Rounds for time)Every 8 minutes for 16 minutes, complete 2...
