PG Crossfit – CrossFit
We’ll be pre testing 3 benchmark workouts this week.
Warm-up
Warm-up (No Measure)
3 Rounds
10 DB Thrusters with very light weight
10 Over the fence/Under the Fence
10 Plank to Down Dog
30 Second Frog Stretch
Strength
Thruster Ladder (45 seconds for 1 Rep/45 seconds transition)
Athlete has 45 seconds to perform lift and 45 seconds to rest and increase weight. Score is heaviest lift. Males should increase by 10lbs per round. Females increase by 5lbs per round. Pick a starting weight that you can make at least 8 jumps.
Rx: 135/95, 155/105, 165/115, 175/125, 185/130, 195/135, 205/140, 215/145, 225/150, 235/155, 245/160, 255/165, 265/170
Metcon
Metcon (Time)
One mile cool down run/2000m row/2000m ski/120 cal bike