Workout of the Day
CrossFit – Wed, Oct 4
PG Crossfit – CrossFit
WOD (AMRAP – Rounds and Reps)
25 minute AMRAP
20 cal Row
5 Squat Cleans and Jerk (155/105)
20 Sit Ups
15 KBS
Barbell – Tue, Oct 3
PG Crossfit – Barbell
Squat clean & jerk (No Measure)
-Go over the form for both squat clean and split jerk,
-Slowly build to 80%, then complete 4 successful, pretty lifts.
Split jerk from the rig (No Measure)
5×5 at 60%. Focus on the form
Accessory (No Measure)
-Strict chin-ups 5×10
-Weighted Lunges (2 DBs or KBs)
CrossFit – Tue, Oct 3
PG Crossfit – CrossFit
Bench Press (E2MOM X 6
6 reps @ 70-80%)
WOD (Time)
3 Rounds for Time
15 Box jumps
10 Pull ups
200m Run
CrossFit – Mon, Oct 2
PG Crossfit – CrossFit
Hand stand skill (AMRAP – Reps)
15 minute EMOM
1- 30s HS Hold
2- 10 Shoulder taps
3- HS walk to wall/ HS on wall and pull to free standing
12 minute AMRAP (AMRAP – Rounds and Reps)
12 front rack lunge(6 per side) (95/75)
12 Burpee Over Bar
12 Push Up
CrossFit – Sat, Sep 30
PG Crossfit – CrossFit
Team Event 2 (AMRAP – Reps)
In 6 minutes with a partner
Cleans
5- 135/95
4- 165/115
3- 185/125
2- 205/135
Max- 225/155
Partner 1 must finish the set before partner 2 can begin
Pairs Event 3 (Time)
3 Rounds for Time
300/250m row(P1) + 100m run(P2), switch
15 Synchro Deadlift (225/155)
15 Synchro Burpee over Bar
CrossFit – Fri, Sep 29
PG Crossfit – CrossFit
WOD (Time)
3 Rounds For Time
20 Sit Ups
30 Cal Row
40 Wall Balls
50 Double unders
CrossFit – Thu, Sep 28
PG Crossfit – CrossFit
Deadlift (E2MOM X 8
6 Deadlift 65-75%)
WOD (AMRAP – Rounds and Reps)
3 Minute AMRAP X 3
10/8 Cal Bike
6 Power Snatch (105/75)
1 Wall Walk
Rest 2 minutes between AMRAPs, start where you left off
CrossFit – Wed, Sep 27
PG Crossfit – CrossFit
WOD (Time)
10-1
Box Jump
Double KB Clean (53/35)
*200m run after each round
CrossFit – Tue, Sep 26
PG Crossfit – CrossFit
Bench Press (E2MOM X 8
6 reps at 65-75%)
WOD (Time)
4 Rounds for time
10 Hang Squat Cluster (95/75)
10 Chest to Bar
10 Burpee over Bar
CrossFit – Mon, Sep 25
PG Crossfit – CrossFit
Isaac Bday Wod (AMRAP – Rounds and Reps)
29 min AMRAP with a partner
200m run
5 box get overs
Overhead Double KB lunges (35/26)
9 T2B
Handstand walk (sx wheelbarrow walk)
9 Push Press (95/75)
4 Squat Cleans
Complete every movement together. Don’t move on until both partners finish.
If scaling HS walk and Overhead lunges, Partner A does one gym length, Partner B does back to starting spot.
This is for fun. Don’t be a loser pants.