CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingDeadlift (3-3-3)Custom MetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Shoulder to Overhead (3-3-3)This may be a Shoulder Press, Push Press, Push Jerk, or Split Jerk* No rack, these MUST come...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconRX: CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)14 minutes of: 60-calorie row 50...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Snatch (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 8...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Back Squat (3-3-3)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 MinutesSkills & DrillsB: Skill Session – 15 minutes (Total Weight)Use this time to work on a lift, gymnastic movmement, mobility, or recoveryMake-Up DayC: Make Up Session (No Measure)If...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Muscle Clean (3-3-3)Custom MetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 15...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Thruster (5-5-5)MetconC: CrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40...
CrossFit PPG – CrossFitWarm-upCustom MetconB: Metcon (2 Rounds for time)For time, complete 8 80-yard shuttle sprints. Rest precisely 90 seconds between efforts. For each sprint, run 10 yards out, 10 back, 20 yards out, 20 back, 10 yard out, and 10 back. Post...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Overhead Squat (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps in 12 minutes...
