8/12/2020 Pull Up work

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Pass throughs • 10 Jumping Lunges • 5 Hollow body to supermanSkillPull-ups (EMOM X 12 of 3-5 pull ups (strict, kip, butterfly))Work on progression or, if proficient, EMOM.MetconMetcon (Time)5 rounds...

8/11/2020 Power Clean

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Banded Ys, 10 Banded Ts, and 10 Banded As • 10 roll up and roll back • 10 lateral lungesStrengthPower Clean (5 X 3)70%, 75%, 80%, 80%, 85%MetconMetcon (Time)Partner: • 500 m row •...

8/10/2020 Deadlift

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Hen Peckers • 100 m jog • 10 Air SquatsStrengthDeadlift (5 X 3)70%, 75%, 80%, 80%, 85%MetconMetcon (Time)3 Rounds • 400 m run • 5 front squats (135/95)(P 185/125) • 10 Burpee Box...

Running Mary Partner WOD

PG Crossfit – CrossFitMetconMetcon (AMRAP – Rounds and Reps)35 minute AMRAP Partner A is running 400 m. Partner B is doing Mary: • 5 HSPU • 10 Pistols • 15 Pull Ups Switch when Partner A finishes run. Score is total rounds of...

8/7/2020 Squat Clean and Jerk

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 PVC Muscle Clean and Press • 10 Inchworms • 10 Broad jumps Modified BurgenerStrengthSquat Clean and Jerk (5 X 3)Start at 65% and if you’re comfortable, do 2 sets at 70% and 2 sets at...
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