PG Crossfit – CrossFit Hangouts
Please join us at 8 AM and 5:45 PM on Google Hangouts for the coached workout. https://meet.google.com/acb-yuny-gpp
Please watch the video demonstrations of each of these movements on the PGCF Athlete’s FB page.
Warm-up
Warm-up (No Measure)
2 Rounds
• 10 Air Squats
• 25 High Knees
• 10 Leg Swings
• 5 Junk Yard Dog
Strength
Squat Clean and Jerk (5 X 3 or 5 X 10)
If you have a bar and weights, do 5 sets of 3 – 65%, 70%, 75%, 80%, 85%.
If you do not, use DB/KB or a backpack/sandbag and do 5 sets of 10.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
• 12 Sit Ups
• 10 DB/KB Snatches (50/35 or 53/35)
• 8 Burpees
• 6 Renegade Rows (50/35)
P – Wear a vest