Workout of the Day

PG Crossfit – CrossFit

May 21 Partner Up/Throw Down
May 25 George Floyd Memorial Workout
May 29 Murph!

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP

• 10 PP (95/75)

• 4 Rope Climbs

• 20 Push Ups

• 10 Toes to Bar

• 4 Turkish Get Ups (53/35)
*Partner A completes movement. Partner B holds a plank (mixture of front and side).

*Switch at will.

PG Crossfit – CrossFit

May 15 – Police Week 5K
May 21st – Partner Up/Throwdown
May 25 – George Floyd Memorial Workout
May 29 – Murph

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Airplanes

• 30 seconds frog stretch

• 10 Bear Crawl

Strength

Clean Complex (E3MOM X 5)

• 1 Deadlift

• 1 Hang Power Clean

• 1 Power Clean

• 1 Hang Squat Clean

• 1 Squat Clean
Increase weight each round to reach a heavy complex.

Metcon

Metcon (Time)

3-6-9-12-15-18-21

• Deadlift (225/155)

• Box Jumps (240/20)

• Air Squats
24 minute time cap

PG Crossfit – CrossFit

Sign up for “Partner Up/Throw Down”! May 21st!

Warm-up

Warm-up (No Measure)

3 Rounds

25 High Knees

5 Burpees

10 Kip Swings

Metcon

Metcon (Time)

3 Sets

800 m run or 1000m row or 60 cal bike

Rest 1:1
25 Minute Time Cap (not including final rest)

Metcon

Metcon (AMRAP – Rounds and Reps)

At 30:00 everyone starts:

5 Minutes of:

1 Devils Press (50/35)

6 Pull Ups (P C2B)

2 Devils Press

6 Pull Ups

Continue to add 1 Devils Press each round. Keep the Pull ups the same.

PG Crossfit – CrossFit

May 15 Police Week 5K
May 21 Partner Up/Throw Down
May 25 George Floyd Memorial Workout
May 29 Murph

Warm-up

Warm-up (No Measure)

3 Rounds

• 3 Three way lunges

• PVC/Barbell Good mornings

• Shoulder mobility with a PVC

Strength

Single Leg Work (12 Minute EMOM)

12 Minute EMOM

• 1: 8 SL RDL (R)

• 2: 8 SL RDL (L)

• 3: 8 Overhead Lunges (R)

• 4: 8 Overhead Lunges (L)
For RDLs, use 2 KBs. For Overhead Lunges, use 1 KB. Pick a weight for the RDLs and the Overhead Lunges that you can sustain for all 8. Can use different weights for RDL and Overhead Lunges.

Metcon

Metcon (Time)

Partner

• 40 Cleans (155/105)

• 100 DUs

• 40 Jerks (155/105)

• 200 DUs

• 40 Clean and Jerks (155/105)

• 300 DUs
One Partner works while the other partner rests. Split work equally.

PG Crossfit – CrossFit

Deload Week.
May 15 Police Week 5 K
May 25 George Floyd Memorial Workout
May 29 Murph

Warm-up

Warm-up (No Measure)

3 Rounds

• 30 Seconds of lacrosse ball mashing

• 10 Pike Push Ups

• 10 Scorpions

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
P Strict HSPU and Strict Ring Dips

Accessory Work

Core Work

30-20-10

• Ab Mat Sit Ups

• Hollow Rocks

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Plank to Down Dog

10 Lunges

10 Alt DB Strict Press (Light weight)

Skill

Split Jerk (E2MOMx5)

1 Split Jerk

2 Strict Press from split jerk position
Moderately heavy strict press weight. Increase each round.

Metcon

Metcon (Calories)

3×4 Minute work with 4 minute rest in between

21 Overhead Squats (95/65)

21 Burpees over rower

Max Cal Row

Rest 4 minute

18 Over head Squats (115/85)

18 Burpees over rower

Max cal row

Rest 4 minutes

15 Overhead Squats (135/95)

15 Burpees over bar

Max cal row

PG Crossfit – CrossFit

May 15 – Police Week 5K
May 20-24 Pair Up/Throw Down Comp
May 25 – George Floyd Memorial Workout
May 29 – Murph

Metcon

Metcon (Time)

5 Rounds

• 6 Devil’s Press (50/35)/rest

• 100 m Farmer’s Carry (70/53)

• 10 Squat Cleans (135/95)/Bar Hang

• 12 Pull Ups/Bar Hold

• 20 V Ups/Hollow Body Hold
Partner 1 performs movement while partner 2 performs static hold/hang.

Switch at will.

Farmer’s carry together.

PG Crossfit – CrossFit

May 15th – Police Week 5K
May 25th – George Floyd Memorial Workout
May 29th – Murph Workout

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 PVC Pass throughs

• 5 Squat therapy

• 30 seconds shoulder mobility with a PVC

Burgener Warm Up

Strength

Squat Snatch (6 Singles at 85%)

20 Minutes.

Take 10-12 minutes to build up to 85%. Rest in between each single.

Metcon

Metcon (Time)

4 Rounds

• 50 Double Unders

• 400/350 m Row

• 30 Air squats

• 20 Push Ups
20 minutes

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Duck Walk

• 2 Wall Walks

• 30 Sec Banded shoulder mobility work on the rig

Metcon

Metcon (Time)

15-12-9

• Thrusters (95/65)

• Toes To Bar

Rest 2 minutes

12-9-6

• Thrusters (115/85)

• Chest To Bar

Rest 2 minutes

9-6-3

• Thrusters (135/105)

• Bar Muscle Ups

Accessory Work

Core work (3 Rounds)

3 Rounds

• 60 flutter kicks

• 30-60 second handstand hold

PG Crossfit – CrossFit

May 15th – Police Week 5K
May 25th – George Floyd Memorial Workout
May 29th – Murph

Warm-up

Warm-up (No Measure)

3 Rounds

• 30 Seconds of Front Rack and Ankle Mobility

• 10 Bottoms Up Squat

• 10 Leg Swings

Strength

Front Squat (5 Singles at 90%)

20 Minutes

Spend at least 10 minutes warming up to 90%. Take rest in between the singles.

Metcon

Metcon (AMRAP – Rounds and Reps)

In 20 minutes

21-15-9-6-3

• 400 m run (just one before each round)

• Box Jump Over (30/24)

• Double Kettlebell Push Press (53/35)

*If you complete the set of 3 before the 20 minutes, go back up the ladder