PG Crossfit – CrossFitHang Snatch (Build to a 2 RM)Metcon (Calories)E90 x10 15 Wall balls 20/14 (Sx 10 Reps 14/10) Max AB CalsSet a pace that you can keep the entire 10 rounds. Score is lowest rd
PG Crossfit – CrossFitFlight Simulator (Time)5-10-15-20-25-30-35-40-45-50 and backFor those not proficient in double unders, take this time to work on the skillMetcon (AMRAP – Rounds and Reps)AMRAP 14 5 (wo)man makers (50/35) Sx (35/20) P (70/50) 30 Double...
PG Crossfit – CrossFitMetcon (AMRAP – Reps)E90 x5 100m run then max T2BThe goal is to test T2B here, so get through the run at a pace that doesn’t kill you but also isn’t wasting time. If you cannot do T2B here is the scaling breakdown. T2B->...
PG Crossfit – CrossFitMetcon (Time)30 RFT 3 Burpee over bar 2 Squat Clean (155/115) Sx (95/65) 1 C2B Sx (banded C2B) P (BMU)Pacing is key here. There are a lot of rounds, but low reps. Don’t come out of the start too hot.
PG Crossfit – CrossFitDirty 30 (Time)For Time: 30 AB CalsThis is an all-out sprint, really no hiding. In Wodify, keep track of what bike you used.Metcon (Time)For Time 1.5k Row 30 Squat Snatches (115/85) Sx –(85/65)*Partition as desired* 14 min cap* P...
