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 review the movement demonstration video on PGCF’s Athlete’s FB page.
Warm-up
Warm-up (No Measure)
3 Rounds
• Snatch Complex with PVC/Broom/Towel
o 3 Snatch grip DLs
o 3 Snatch grip Pulls
o 3 Snatch grip High Pulls
o 3 Muscle Snatches
• 6 Scorpions
• 10 Hen Peckers
Strength
Power Snatch (5 X 2 or 5 X 10)
If you have a bar and weights, do 5 sets of 2 at 75%, 80%, 85%, 90%, 95%. If not, do 5 sets of 10 alternating snatches with KB/DB/other object.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
• 8 Push Press (135/95)/Pike Push Up
• 15 Deadlifts/Tempo DL (5 second ascent)
• 44 Double Unders/88 Single Unders/Penguin Claps