Workout of the Day

1/18/2020 Partner and Plus

PG Crossfit – Crossfit Plus

Reminder: Ice Skating at Wells Ice Rink on Sunday at 2 PM!

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner: AMRAP X 30

• 80 Cal bike/Front Plank

• 40 DB cleans 50/35/Left Side Plank

• 80 cal row/Right Side Plank

• 40 DB thrusters/ V up

• 200 DUs/Dead Hang

• 40 DB Box Step overs/L Sit
1 Partner works while the other partner does the corresponding static movement. For the V up, the athlete holds in the V position of the V up. Dead hang is from the Rig. L Sit can be on the rings, on the parallettes, or between 2 boxes.

Metcon

Metcon (Time)

5 rounds

5 BMU

5 Squat Clean and Jerk (185/135)

5 BJ (30/24)
25 minute time cap

1/18/2020 Partner

PG Crossfit – CrossFit

Reminder that this same partner workout will be programmed at 9:15 AM. You can choose either time.
Reminder – Ice Skating at Wells Ice Rink this Sunday at 2 PM!

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Metcon

Metcon (AMRAP – Rounds and Reps)

Partner: AMRAP X 30 minutes

· 80 Cal bike/Front Plank

· 40 DB cleans 50/35/Left Side Plank

· 80 cal row/Right Side Plank

· 40 DB thrusters/ V up

· 200 DUs/Dead Hang

· 40 DB Box Step overs/L Sit
1 Partner works while the other partner does the corresponding static movement. For the V up, the athlete holds in the V position of the V up. Dead hang is from the Rig. L Sit can be on the rings, on the parallettes, or between 2 boxes.

1/17/2020 Back Squat

PG Crossfit – CrossFit

Final day of Deload week. 1 RM starting on Monday!
Don’t forget ice skating on Sunday at Wells Ice Rink – 2 to 4 PM. Bring family and friends!!

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Warm-up

Warm-up (No Measure)

2 Rounds

10 Push ups

10 Air Squats

10 Banded Good mornings

Strength

Back Squat (EMOM x 14)

• Odd: 6 Back Squats (65% – 75%)

• Even: 3 Walks around the box/3 Wall Walks/3 attempts at HS walking

Metcon

Metcon (Time)

For Time

• 14 Ring Dips

• 4 Rope Climbs

• 14 Deadlifts (225/153)

• 12 Ring Dips

• 2 Rope Climbs

• 12 Deadlifts (275/195)

• 10 Ring Dips

• 1 Rope Climb

• 10 Deadlifts (325/230)
13 minute time cap

1/16/2020 Snatch and FGB

PG Crossfit – CrossFit

Continue with deload week in preparation for restesting 1 RM month.

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Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Pass throughs

• 5 squat therapy with PVC – descend for 5 seconds, hold for 5 seconds, quick up

• 10 MB Cleans

Strength

Snatch (EMOM X 12)

• Odd – 6-8 burpee over bar

• Even – 1 Snatch Pull, 1 Snatch grip High Pull, 1 Full Snatch – 65%-75%

Metcon

Metcon (AMRAP – Reps)

Fight Gone Bad style – 1 minute at each movement X4

• SDLHP (95/65) (P 115/85)

• Hollow Rocks (P TTB)

• Bent Over Row (95/65) (P 135/95)

• BJO (24/20) (P30/24)

• Rest
Score is total reps over the 4 rounds.

1/15/2020 Strict press

PG Crossfit – CrossFit

Continuing with our deload week. Keep weights light in prep for 1RM month.

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Warm-up

Warm-up (No Measure)

2 Rounds

6 Inchworm to Push Up

20 Penguin Claps

10 Long Lunges

Strength

Strict Press

EMOM for 12 minutes

o Odd: 6 Strict Press (65%)

o Even: 8-10 alternating pistol squats

Metcon

Metcon (Time)

3 Rounds

400 m run

30 Front squats (95/65)(P 135/95)

50 Double Unders
18 minute time cap

1/14/2020 Power Clean

PG Crossfit – CrossFit

Deload week – we’re decreasing the weight and increasing the reps for our lifts in preparation for our retest of the 1 RM over the next month.

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Warm-up

Warm-up (No Measure)

2 Rounds

• 10 squat jumps

• 10 scap pulls

• 10 bar bell strict power cleans (from the floor)

Strength

Power Clean (EMOM for 12 minutes)

• Odd – 6 Power Cleans – 65%-70% – should be unbroken

• Even – 25 Double Unders or attempts

Metcon

Metcon (Time)

• 70 Hang power cleans (95/65) (P 115/85)

• 60 Pull ups (P CTB)

• 50 burpees

Athlete chooses how to break up movements to reach totals.
17 minute time cap

1/11/2020 Partner WOD

PG Crossfit – CrossFit

Can choose either 8 AM class for partner WOD or 9:15 AM partner WOD. Will be this same workout.

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Metcon

Metcon (Time)

Teams of 2

• 200m team MB run

• 100 DB Snatches (50/35)

• 100 Goblet squats

o Overhead Hold (115/75)

• 200 m MB team run

• 100 Push Press (115/75)

• 300 DUs

o Front Rack Hold

• 200 m team MB run
1 partner working. 1 partner doing hold.

1/11/2020 Partner WOD and Heavy Cleans

PG Crossfit – Crossfit Plus

This is the same partner WOD as the 8 AM workout. The second workout will be optional and part of the CrossFit Plus class.

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Metcon

Metcon (Time)

Teams of 2

• 200m team MB run

• 100 DB Snatches (50/35)

• 100 Goblet squats

o Overhead Hold (115/75)

• 200 m MB team run

• 100 Push Press (115/75)

• 300 DUs

o Front Rack Hold

• 200 m team MB run

1 partner working. 1 partner doing hold.

Metcon

Metcon (Time)

5 rounds

• 12 cal bike

• 2 Rope Climbs

• 15 Burpee Over Box

• 6 Power cleans (195/145)

1/10/2020 Strict Press

PG Crossfit – CrossFit

Reminder that beginning Saturday, January 11th, the 8 AM partner WOD will be repeated as the first WOD of the 9:15 AM CrossFit Plus class. Athletes will then have the option to do a second WOD following the partner WOD.

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Warm-up

Warm-up (No Measure)

2 Rounds

• 10 Revolving Down Dog

• 10 BB/PVC Thruster

• 10 V ups

Strength

Strict Press

• 5 minutes to warm up to 80%-85%

• EMOM for 10 minutes

o Odd: 3 Strict Press (85%)

o Even: Max cal row in 30 seconds (can use ski erg)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

o Thrusters (95/75) (P 115/95)

20-19-18-17-16-15-14-13-12-11

o Ab mat sit ups
17 minute time cap

1/9/2020 Pull up, Bar Muscle Up, Ring Muscle Up, Toes to Bar

PG Crossfit – CrossFit

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Skill

Pull Up, BMU, RMU

Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives

o Work on your next skill level

o Pull Up progression

o BMU/RMU progression

Metcon

Metcon (Time)

27-21-15-9

Deadlifts (185/135)

Row Cals

Rest 1 minute (change weights)

30 Hang Power Clean (135/95)

30 Cal Bike

20 Hang Power Clean

20 Cal Bike
25 minute time cap

WORKOUT OF THE DAY