7/28/21 Deadlift

PG Crossfit – CrossFitStrengthDeadlift (5 X 3)65%, 70%, 70%, 75%, 75% 20 minutesMetconMetcon (No Measure)3 Rounds 26X10 meter shuttle run (90 sec time cap) 30 sec. rest 30 sec. front plank 30 sec side plank 30 sec side plank 30 s restAthlete...

7/27/21 Double Under

PG Crossfit – CrossFitSkillDouble-Unders (EMOM X 10)If proficient, do half of your max double unders each minute. If not, work through progression with coach.MetconMetcon (Time)AMRAP X 10 • 12 DL 115/85 (P 135/105) • 9 Overhead Squats • 6 Power Snatches Rest 5...

7/26/21 Clean and Jerk

PG Crossfit – CrossFitStrengthClean and Jerk (5X3)Warm up to 65%. 65%, 70%, 70%, 75%, 75%.MetconMetcon (Time)60 Back Squats (185/135).Any time the athlete rests more than 3 seconds, put the bar down and run 200m. Use a weight that you can...

7/24/21 Seth birthday workout!

PG Crossfit – CrossFitMetconMetcon (Time)7 Rounds 24 Sit ups 19 Power Cleans (95/75) 9 Box jump overs (24/20) 3 Muscle ups Cash Out: 28 Burpees

7/23/21 RMU, BMU, Pull Ups

PG Crossfit – CrossFitSkillPull Up, BMU, RMU (EMOM X 10)Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives o Work on your next skill level o Pull Up progression o BMU/RMU progressionPerform 3-5 reps of whatever movement you are...

7/22/21 Deadlift

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)Bike – 2 X 30 sec arms. 30 sec legs. 1 minute both. Couch stretch, Figure 4, hamstring stretch, Lat stretch, Simba. Bar GM, Bar FS, Baby weight DL.StrengthDeadlift (5 X 5)Start at 50% and increase each...
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