Workout of the Day

PG Crossfit – CrossFit

Metcon (Time)

For Time:

50 Wallballs (20/14 Sx 14/10)

41 T2B Sx (T2Rings)

30 Alt DB Snatches (P 70/53 Rx 53/35 Sx 35/26)

20 Squat Cleans (155/115 Rx 135/95 Sx 115/85)

10 Push Press

Optional Finisher

Work on mobility.

(Foam rolling, lax ball, banded joint mobility, PNF, etc)

PG Crossfit – CrossFit

Clean and Jerk (Building )

This time is dedicated to learning and perfecting proper technique. There is no set weight or reps, but you should in theory work towards the heaviest working weight you’ll do in the metcon. If you’re comfortable with C&J build to a heavyish weight focusing on good form.

Metcon (3 Rounds for reps)

3x 5min AMRAP with 3min rest b/n

750/600m Row

15 Burpee Over Row

Max Clean and Jerk

1st (P 155/115 Rx 135/95 Sx 85/65)

2nd (P 185/135 Rx 165/115 Sx 105/85)

3rd (P 225/155 Rx 185/135 Sx 125/105)
In each AMRAP you will complete the buy-in of rowing and burpees. After you’re done, you will have the remaining time to get as many C&J in as you can. Each round gets heavier.

PG Crossfit – CrossFit

Snatch Balance (Snatch Balance Complex x4 at 70% of Snatch)

2 Snatch Balance + 1 (2sec) Pause OHS

Metcon (Time)

21-18-15-12-9

Power Snatch (P 115/85 Rx 95/75 Sx 75/55)

Pull-ups (P C2B Sx Kip Swings)

PG Crossfit – CrossFit

Metcon (Time)

10 RFT

200m Run

20 Synchro HSPU (Sx box HSPU P Strict HSPU

20 Synchro pull ups (Sx Kip Swings P C2B)
Each round decrease HSPU and pull ups by 2.

PG Crossfit – CrossFit

Metcon (No Measure)

EMOM x12

Min 1: 15 T2B (P Unbroken at least4 Rds Sx T2Rings)

Min 2: 20 sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14

24 Pistols

16 Burpees

8 Double DB Push Press (P 70/53 Rx 50/35 Sx 35/26)

PG Crossfit – CrossFit

Metcon (AMRAP – Rounds)

EMOM x 20

Min 1: 100m Run (P 200m)

Min 2: 10 Front Squat

(P 95/65 Rx 75/55 Sx Empty Bar)

Min 3: 100m Run (P 200m)

Min 4: 10 Pull- Ups (P 15 Pull-ups Sx Kip Swings)

Min 5: Rest
Same scoring as 2 weeks ago.

Front Squat (EMOM x10)

2 Bottom Up Front Squat (50-70%)

Note it is 2 individual bottom-up squats. The bar must come to rest in between each rep.

PG Crossfit – CrossFit

Metcon (Calories)

EMOM x16

Min 1: Max Cal

Min 2: Rest
OK. So Max cals in this context does not mean 100% sprint every round. It means 85-90% intensity OR whatever high level of output you can do 8 times with a minute in between.

The score is average calories per round. MAKE SURE YOU RECORD THIS SCORE!!!! You will need it in the weeks to come.

Gymnastics

HS Walk Skill Session (15 min)

Practice things like:

Getting into a handstand

Handstand holds

Shoulder taps in a downward dog

Shoulder taps in a handstand

Handstand Walking parallel with the wall

Hand stand walking

Freestanding HSPU

PG Crossfit – CrossFit

Metcon (Time)

“DogfighT”

5 Rounds:

12 Deadlifts (P135/95, Rx 115/85, Sx 95/65)

12 Bar Facing Burpees

Into

5 Rounds:

9 Hang Power Cleans (P135/95, Rx 115/85, Sx 95/65)

9 Box Jumps (24/20)

Into

5 Rounds:

6 Push Jerks (P135/95, Rx 115/85, Sx 95/65)

6 Burpee Box Jumps
30 min cap

PG Crossfit – CrossFit

Hang Snatch (Snatch Complex x4 (80-85%))

2 Snatch Pull + 2 Hang Squat Snatch

Remember to drive into your heels and pull hard into that full extension position.

Metcon (Time)

2RFT

30 KB Swings (P 70/53, Rx 53/35 Sx 35/26)

20 Box Jump Overs

10 Squat Snatches (P 135/95 Rx 115/85 Sx 85/65)
The kettlebell swings and box jump overs should be fairly quick and in no more than 2 sets.

The snatches are going to be where you make your money. Remember the drive you worked on in the skill.

*20 min cap

PG Crossfit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

40 Single Unders

9 Thrusters (95/75)

10 pull ups

200 meter run

20 Step ups (24/20)

22 Lunges