4/20/21 Front Squat

PG Crossfit – CrossFitDon’t forget your push ups!Warm-upWarm-up (No Measure)3 Rounds • Runners lunge with a twist • 30 seconds of ankle mobility • 30 seconds of front rack mobilityStrengthFront Squat (5 X 5)Work up to between 75% and 80% of 1...

4/19/21 Strict Press

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds 10 PVC pass throughs 10 kip swings 10 revolving down dogsStrict Press (5×5)70%-75% of 1RMMetconMetcon (Time)5 Rounds 200m run 8 pull ups 16 push ups 24 reverse lunges 60 secs...

4/17/21 Billy

PG Crossfit – CrossFitMetconMetcon (Time)800 m run buy in 2 Rounds • 18 Deadlifts (225/185) • 18 Bar Facing Burpees • 18 Chest to Bar Pull Ups • 18 Push Ups • 18 Toes to Bar 800 m cash out

4/16/21 Benchmark #3

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 5 Squat Therapy • 10 Overhead banded pull aparts • 10 T stabilizersMetconMetcon (Time)Benchmark #3 21-15-9 • Overhead Squats (95/75)(P135/95) • Burpee Box Jump Overs (24/20)MetconMetcon (Weight)WOD #2...

4/15/2021 Split Jerk

PG Crossfit – CrossFitDon’t forget your push ups!Warm-upWarm-up (No Measure)3 Rounds • 10 Revolving Down Dogs • 30 Seconds Front Rack Mobility • 10 Leg SwingsStrengthSplit Jerk (Every 90 seconds X 8)1 Pausing Split Jerk (Pause in dip and in catch for 3...
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