PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
• 25 Penguin Claps
• 10 PVC or Bar Muscle Snatch
• 10 Lunge with Twist
Skill
Double Unders
Flight Simulator for those proficient at DUs
DU – progression
• Single unders with elbows tight, feet together, tight core
• Single unders with high jump
• Penguin claps
• Single, single double
Metcon
Metcon (Weight)
EMOM X 18
Snatch Complex
• Snatch grip deadlift
• Hang Snatch
• Overhead Squat
• Snatch balance
• Full Snatch
Stay between 65 and 75% of your 1 RM for Full Snatch. As you progress through the EMOM, you can increase/decrease your weight. Goal is to work on form for each movement.