Workout of the Day
What A Lovely Chipper
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)
Clean and Jerk Skill
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.
Beginning of a Lift Happy Week
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)
Saturdays are for the Synchro
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.
More Pow Pow
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)
Another Longer EMOM and a New Lift
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.
Some Hard Biking
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
8/2/22 Emma’s Bday WOD
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
Practice That Pull!
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
BABY workout!!!!
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