1/26/21 Pull Up Skill Work

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 PVC Passthroughs • 100 Single Unders • 50% of your maximum unbroken strict pull upsSkillPull Up, BMU, RMU (EMOM X 12)Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up,...

1/25/21 Tall/High Hang Clean

PG Crossfit – CrossFitWe’re beginning our next strength cycle today! Focus on speed under the bar for the tall/high hang clean today.Warm-upWarm-up (No Measure)3 Rounds • KB Complex – 3 KBDL. 3 KB Hip Thrusts. 3 Russian KBS. 3 KBS • 10 Squat Jumps • 10...

Squat Saturday!

PG Crossfit – CrossFitMetconMetcon (AMRAP – Reps)3 rounds of 3 AMRAPs – each round is an AMRAP From: 0 – 3:00 – AMRAP 10 wallballs (20/14) 10 calorie row Rest 2 minutes From: 5:00 – 8:00 – AMRAP 5 squat snatches (135/105) 10...

1/22/21 Bench Press 1 RM

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Push Ups • 10 Lat Pull Downs • 10 PVC Pass ThroughsStrengthBench Press (Achieve 1 RM)24 MinutesMetconMetcon (3 Rounds for time)From 0:00-6:00 3 Rounds • 24 Double Unders (36 Single Unders) • 8 Toes...

1/21/21 Full Snatch 1 RM

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 5 Squat Therapy • 10 Sotts Press • 10 Snatch Balance Burgener Warm UpStrengthSquat Snatch (Achieve 1 RM)25 MinutesMetconMetcon (AMRAP – Rounds and Reps)Partner WOD 15 minutes Buy In – Randy (75...

1/20/21 Inauguration Day Workout

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Knees to 90 • 10 Muscle Squat Clean and Press with PVC/Bar • 25 Penguin ClapsMetconMetcon (Time)1 RMU/BMU or (3 Burpee Pull Ups) 20 Thrusters (95/75)(P 135/95) 20 Ring Dips 21 Box Jumps (24/20)...
WORKOUT OF THE DAY