9/21/2020 Bear Complex

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Hen Peckers • 30 Second wrist mobility • 10 Lateral lungesStrengthBear Complex (Achieve 1 RM)Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back SquatKeep the reps low during warm up...

9/20/2020 Bear Complex

PG Crossfit – CrossFitWarm-up (No Measure)3 Rounds • 10 Hen Peckers • 30 Second wrist mobility • 10 Lateral lungesWarm-upStrengthBear Complex (Achieve 1 RM)Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back SquatKeep the reps low during warm up...

9/19/2020 CrossFit Games Day 1 Workout

PG Crossfit – CrossFitAthletes will have the option to do the workout as prescribed or with a partner. Both are listed here.MetconMetcon (Time)Friendly Fran 3 Rounds • 21 Thrusters (115/85) • 21 CTB 2 minute transition/rest Damn Diane 3 Rounds • 15 Deadlifts...

9/18/2020 Pull Up Work

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)Warm Up • 10 Hollow Rock to Superman • 10 Kip Swings • 6 ScorpionsSkillPull-ups (EMOM x 12 of 3-5 reps or work progression)Strict, Kipping, or Butterfly.MetconMetcon (AMRAP – Rounds and Reps)15 minute AMRAP...

9/17/2020 Squat Clean and Jerk

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Squat Jumps • 10 Muscle Clean and Press • 10 Revolving Down Dog Modified BurgenerStrengthSquat Clean and Jerk (Build to 1 RM)Begin with 5 reps with the bar and move to 5 reps at 50% and then 3...
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