PG Crossfit – CrossFit
May 15 Police Week 5K
May 21 Partner Up/Throw Down
May 25 George Floyd Memorial Workout
May 29 Murph
Warm-up
Warm-up (No Measure)
3 Rounds
• 3 Three way lunges
• PVC/Barbell Good mornings
• Shoulder mobility with a PVC
Strength
Single Leg Work (12 Minute EMOM)
12 Minute EMOM
• 1: 8 SL RDL (R)
• 2: 8 SL RDL (L)
• 3: 8 Overhead Lunges (R)
• 4: 8 Overhead Lunges (L)
For RDLs, use 2 KBs. For Overhead Lunges, use 1 KB. Pick a weight for the RDLs and the Overhead Lunges that you can sustain for all 8. Can use different weights for RDL and Overhead Lunges.
Metcon
Metcon (Time)
Partner
• 40 Cleans (155/105)
• 100 DUs
• 40 Jerks (155/105)
• 200 DUs
• 40 Clean and Jerks (155/105)
• 300 DUs
One Partner works while the other partner rests. Split work equally.