PG Crossfit – CrossFit
This week we’re establishing baseline 1 RM for Front Squat, Strict Press, and Squat Snatch.
Warm-up
Warm-up (No Measure)
3 Rounds
• 10 Scorpions
• 10 PVC Pass Throughs
• 2 Wall Walks
• 30 seconds with lacrosse ball mashing shoulder blades
Strength
Strict Press (1 RM Baseline)
Take 25 minutes to establish baseline 1 RM. Do several sets with very light weight. Increase weight slowly. Use 1/4 and 1/2 pound plates as it gets heavier.
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
• 36 Double Unders
• 9 Deadlift (135/95)
• 6 Hang Cleans (135/95)
• 3 Push Jerks (135/95)