8/12/2020 Pull Up work

Aug 12, 2020 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Pass throughs • 10 Jumping Lunges • 5 Hollow body to supermanSkillPull-ups (EMOM X 12 of 3-5 pull ups (strict, kip, butterfly))Work on progression or, if proficient, EMOM.MetconMetcon (Time)5 rounds...

8/11/2020 Power Clean

Aug 11, 2020 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Banded Ys, 10 Banded Ts, and 10 Banded As • 10 roll up and roll back • 10 lateral lungesStrengthPower Clean (5 X 3)70%, 75%, 80%, 80%, 85%MetconMetcon (Time)Partner: • 500 m row •...

8/10/2020 Deadlift

Aug 10, 2020 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Hen Peckers • 100 m jog • 10 Air SquatsStrengthDeadlift (5 X 3)70%, 75%, 80%, 80%, 85%MetconMetcon (Time)3 Rounds • 400 m run • 5 front squats (135/95)(P 185/125) • 10 Burpee Box...

Running Mary Partner WOD

Aug 8, 2020 | W.O.D.

PG Crossfit – CrossFitMetconMetcon (AMRAP – Rounds and Reps)35 minute AMRAP Partner A is running 400 m. Partner B is doing Mary: • 5 HSPU • 10 Pistols • 15 Pull Ups Switch when Partner A finishes run. Score is total rounds of...

8/7/2020 Squat Clean and Jerk

Aug 7, 2020 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 PVC Muscle Clean and Press • 10 Inchworms • 10 Broad jumps Modified BurgenerStrengthSquat Clean and Jerk (5 X 3)Start at 65% and if you’re comfortable, do 2 sets at 70% and 2 sets at...

8/6/2020 WOD

Aug 6, 2020 | W.O.D.

PG Crossfit – CrossFitWarm-upWarm-up (No Measure)3 Rounds • 10 Bottoms up squat • 10 Kip Swing • 10 SupermanMetconMetcon (Time)9 Rounds • 40 double unders • 3 bar muscle up/6 pull ups • 6 hand release push ups • 6 SDLHP (95/75)(P135/95) • 6 Burpees • 6 sit ups •...