PG Crossfit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Pass Throughs
10 PVC Overhead Squat
2 Hip Openers
Burgener
Strength
Snatch Complex (18 Minutes to Build to a heavy complex)
1 Muscle Snatch
1 Drop Snatch (no dip)
1 Snatch Balance (dip)
Only increase weight if you are proficient at dropping under the bar.
Metcon
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
Partners. Switch after partner completes one round.
Time Cap – 8 minutes.
Rest 2 minutes after WOD is completed.
Metcon
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
Partners. Switch after patner completes on round.
Time Cap – 9 minutes