Archives | PG CrossFit

4/30/21 Squat Snatch

Apr 30, 2021 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)2 Rounds • 30 seconds shoulder mobility with bands • 30 second frog stretch – hip mobility • 2 Hip Openers Full Burgener warm upStrengthSquat Snatch (8 Sets of 1 rep (80% of 1 RM))Warm up to 80% and then...

4/29/21 Partner Workout

Apr 29, 2021 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • KBS Progression with light weight (3 KB DL, 3 KB hip thrusts, 3 russian KB, 3 KBS) • 25 Jumping Jacks • 10 Step UpsMetconMetcon (Time)Partner WOD Buy In: 800 m run • 50 KBS (53/35) • 50 BJ (24/20) • 100...

4/28/21 Front Squat

Apr 28, 2021 | W.O.D.

PG Crossfit – CrossFitAlmost finished with your push ups!Warm-upWarm-up (No Measure)3 Rounds • 30 Seconds Ankle Mobility • 30 Seconds Front Rack Mobility • Air Squat with Twist UpStrengthFront Squat (5 sets of 3 at 85%)MetconMetcon (Time)4 Rounds • 50 Double...

4/27/21 Murph Practice

Apr 27, 2021 | W.O.D.

PG Crossfit – CrossFitNo these don’t count towards your 400 push ups! DO YOUR PUSH UPS!!!Warm-upWarm-up (No Measure)3 Rounds • 10 Kip Swings • 10 T stabilizers • 3 Three Way LungesMetconMetcon (Time)WOD • 100 Pull Ups • 100 Push Ups • 100 Air Squats30...

4/26/21 Strict Press

Apr 26, 2021 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 30 seconds of shoulder mobility work with the lacrosse ball • 10 DB Alt Strict Press (light) • 10 Thread the NeedleStrengthShoulder Press (5 Sets of 3)Work up to 75%-80% of 1 RMMetconMetcon (No...