PG Crossfit – CrossFit Hangouts

Please join us at 8 AM and 5:45 PM for the coached workout on Google Hangouts. https://meet.google.com/acb-yuny-gpp
Please also refer to the demonstration video on PGCF Athlete’s FB page.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Sit ups

• 10 arm circles

• 10 Open books

Strength

Snatch Complex (5 X 3 or 5 X 5)

1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch
If you have a bar and weight, do 5 sets of 3 increasing in weight. If you do not, do 5 sets of 5 at the light weight or with a DB/KB (5 on each arm)

Metcon

Metcon (Time)

For Time

• 60 Surrenders (can add weight)

• 80 Plank Walks

• 100 American Kettlebell Swings (53/35)

• 80 Plank Walks

• 60 Surrenders
25 minute time cap

WORKOUT OF THE DAY