CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.Custom MetconB: Metcon (AMRAP – Rounds)Every 90 seconds, for 24 minutes (4 sets): Station 1 – 20/16 Calories of Assault Bike Station 2...
CrossFit PPG – CrossFitWhat a difference a day can make… #neverforget #honoreachdayWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: 9-11 Tribute WOD (Time)For Time: 2001m Row or...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Saturday Partner (AMRAP – Rounds and Reps)25 min AMRAP Alternating Movements Buy In 100 cal AB (split cal evenly) Then AMRAP 20 KBS 53/35 20 DU (2-1 singles) 20 push ups 20 lunges (quick count) 20 sit...
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” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Push Press (5-5-5)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 14...
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 time)Every 6 minutes, for 18 minutes (3 sets) for times: 500M Row 15...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Squat Clean (1-1-1)MetconB: 2008 CrossFit Games Finale (Time)”2008 CrossFit Games Finale” For time: 30 Squat...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconA: Metcon (Time)In teams of three, complete the following for time; 1000 Meter Run 75 Hang Power Snatch...
CrossFit PPG – CrossFitSaturday Partner WodMetcon (Time)In teams of 2, complete the following work for time while alternate full rounds: A: 9 Minute AMRAP of : 12 Power Snatch (75/55) 24 Double Unders B: 9 Minute AMRAP of: 12 Front Squats...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: GAL Complex Run (1-1-1)20 minutes to build a 1-rep max 1 clean + 1 hang clean + 1 front squat Note: Must complete all three...
