PG Crossfit – CrossFit
Support Maryland Community Connection’s Food Basket and Toy Drive. We have a collection box at the gym through 12/17. Please help fill the box with goodies!
Don’t forget the 12 Days of Xmas workout on Saturday at 9 AM followed by holiday brunch. Come and get to know your fellow athletes and coaches! Holiday themed costumes encouraged 🙂
Warm-up
Warm-up (No Measure)
Warm Up
2 Rounds
· 10 leg swings
· 10 passthroughs
· 10 air squats
Burgener warm up
Strength
Squat Snatch
EMOM for 10 minute. 1-5 minutes 3 snatch drops. 5 to 10 minutes 2 snatch balance.
E2MOM for 10 minutes – 3 Squat Snatch.
For the snatch drops, start with the bar. Add weight if proficient. Snatch balance should be increasing weight – between 50 and 70%. The squat snatches should be 70%, 75%, 80%, 85%, 85%.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#