PG Crossfit – CrossFit

230616 (5 Rounds for weight)

– RX –

For load:

10-8-6-4-2:

Snatches

– Sets must be unbroken. Athletes may power snatch or squat snatch.

– INTERMEDIATE –

Same as RX’d

– BEGINNER –

Same as RX’d

General Warm-up (No Measure)

1 set:

2:00 row or SkiErg

1 set:

10 alternating spiderman stretches

5 wall therapy squats

10 PVC pass throughs

5 wall therapy squats

10 PVC behind the neck snatch grip presses

5 wall therapy squats

10 PVC around-the-worlds

Stretching (No Measure)

2 sets:

1:00 T-spine foam roll

:30 band pull-aparts

WOD (AMRAP – Rounds and Reps)

AMRAP 10:

2-4-6-8-10, etc.

Calorie bike

Burpees

– Continue adding 2 reps to each set until the 10:00 clock is up.

WORKOUT OF THE DAY