PG Crossfit – CrossFit
Continue with deload week in preparation for restesting 1 RM month.
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 Pass throughs
• 5 squat therapy with PVC – descend for 5 seconds, hold for 5 seconds, quick up
• 10 MB Cleans
Strength
Snatch (EMOM X 12)
• Odd – 6-8 burpee over bar
• Even – 1 Snatch Pull, 1 Snatch grip High Pull, 1 Full Snatch – 65%-75%
Metcon
Metcon (AMRAP – Reps)
Fight Gone Bad style – 1 minute at each movement X4
• SDLHP (95/65) (P 115/85)
• Hollow Rocks (P TTB)
• Bent Over Row (95/65) (P 135/95)
• BJO (24/20) (P30/24)
• Rest
Score is total reps over the 4 rounds.