PG Crossfit – CrossFit
We had so much fun last week, that we’re doing it again this Thursday! Join us at 8PM for the announcement (either at the gym or streaming) on Thursday. Then, Friday night lights. 5:45 and 7 PM classes will be cancelled. Arrive at 5:45 PM to sign up for a heat. Athlete briefing at 6 PM. Heats start at 6:15 PM. Bring family and friends, food, drinks, and well behaved dogs.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 T stabilizers
• 10 Strict Press with BB
• 5 Strict Pull Ups
Strength
Shoulder to Overhead (E2MOM X 9)
1, 2, 3: 3 Strict Press (build to 80% of Strict Press weight)
4, 5, 6: 3 Push Press (build to 80% of PP weight)
7, 8, 9: 3 Push/Split Jerks (build to 80% of Push or Split Jerk weight)
Increase weight each set.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
• 4 Power Clean (135/95)
• 6 C2B
• 8 Burpees