Workout of the Day

12/5/2020 Wittman

PG Crossfit – CrossFit

Metcon

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

12/4/2020 Kroc Row

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Push Ups

• 10 Muscle Snatches

• 10 Sit Ups

Strength

Kroc Row (3 sets of 20)

Increasing weight from last time while still going unbroken.

Metcon

Metcon (Time)

Row 1000m

Then,

21-15-9

• Snatches (95/75)(P 135/95)

• Squat cleans (95/75)(P 135/95)

• Hollow Rocks

12/3/2020 Pistol Progression

PG Crossfit – CrossFit

Wear your mask!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Air squats

• 10 Good mornings

• 50 Single Unders

Skill

Pistols (EMOM X 12 )

5 to 7 pistols (challenge yourself to the next pistol progression)

Metcon

Metcon (Time)

3 rounds

• 15 Deadlifts (205/145)

• 20 DB/KB Front Squats (50/35)

• 80 Double Unders

At top of every minute, perform 1 BMU/2 CTB/3 Pull ups or Ring Rows
20 minute time cap

12/2/2020 Bench Press

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Banded Pull Aparts

• 25 High Knees

• 5 Burpees

Strength

Bench Press (5 X 2)

75%, 80%, 85%, 90%, 95%

Metcon

Metcon (Weight)

Every 5 minutes X 4

• 200 m run

• 20 Wall Balls

• 10 Shoulder To Overhead (135/95)

• 10 Burpee Box Jump Over (20/24)
Rest for any remaining time in the 5 minutes. If you cannot complete the work in 5 minutes, modify one of the movements.

12/01/2020 Snatch Balance

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Samson stretch (dynamic)

• 10 Sotts Press

• 25 Speed Skaters

Skill

5 X 5: Snatch Balance (5X 5)

Staying at low weight until athlete can successfully drop under the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

In 18 minutes

Ring Dips

1, 2, 3, 4, 5…

KB/DB Overhead Lunges (53/35) (P 70/53)

2, 4, 6, 8, 10…

KB/DB Goblet Squats (53/35) (P70/53)

3, 6, 9, 12, 15…

11/30/2020 Overhead Squat

PG Crossfit – CrossFit

Wear your masks!

Warm-up

Warm-up (No Measure)

3 Rounds

• 5 Squat Therapy

• 10 Scap Push Ups

• 10 Med Ball Cleans

Strength

Overhead Squat (5 X 2)

75%, 80%, 85%, 90%, 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

• 250 M Row

• 10 Weighted Step Ups (50/35)

• 12 Dumbbell Cleans (50/35)

11/28/2020 The Don (Partner Style)

PG Crossfit – CrossFit

Wear Your Masks.
**Tell your friends about the Small Shop Saturday membership special – Available all weekend!

Metcon

Metcon (Time)

The Don

• 66 Deadlift (110/75)/Front Plank

• 66 Box Jumps (24/20)/Right Side Plank

• 66 Kettle Bell Swings (53/35)/Left Side Plank

• 66 Knees 2 Elbow/Hollow Body Hold

• 66 Sit Ups/Rest

• 66 Pull Ups/Superman Hold

• 66 Thrusters (55/35)/Wall Sit

• 66 Wall Balls/Left Side Plank

• 66 Burpees/Right Side Plank

• 66 Double Unders/Front Plank
*Partner A performs the movement and Partner B holds.

*Split work evenly

11/27/2020 Squat Snatch

PG Crossfit – CrossFit

Wear Your Mask!!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Sit throughs

• 10 Sotts Press

• 50 Single Unders

Strength

Squat Snatch (5 X 3)

65%, 70%, 75%, 80%, 85%

Metcon

Metcon (Time)

10 V ups

20 Hand Release Push Up

30 Kettle Bell Swing (53/35)(P 70/53)

40 Med Ball Cleans (20/14)

50 Double Unders

100 m Farmer’s Carry (53/35)(P70/53)

50 Double Unders

40 MBC

30 KBS

20 HRPU

10 V ups

11/26/2020 Turkey Day Community Workout!

PG Crossfit – CrossFit

Member reservation begins on Wednesday at 8 PM. Non members may sign up on Thursday at 6 AM. Masks on at all times.

Metcon

Metcon (Time)

Partner Turkey Day Workout

• 50 Synchronized Wall Balls (20/14)

• 200 m Run

• 45 Overhead Squats (95/75) (P 135/95)

• 200 m Run

• 40 Pull Ups (P CTB)

• 200 m Run

• 35 Rotational Overhead Slams (20/14)

• 200 m Run

• 30 Burpee Slam Balls (20/14)

• 200 m Run

• 25 Strict Press (95/75) (P 135/95)

• 200 m Run

• 20 Pistols (P Weighted with WB)

• 200 m Run

• 15 Back Rack Weighted Step Ups (95/75)(P 135/95)

• 200 m Run

• 10 Handstand Push Up (P Deficit)

• 200 m Run
*Two balls per team

*One ball must be off the ground at all times, including during the run

*One Partner working at a time

11/25/2020 Toes to Bar Skill Work

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Scap Pulls

• 10 Roll Up/Roll Back

• 10 Lunges

Skill

Toes-To-Bar (EMOM X 12 minutes)

*If proficient at stringing toes to bar together, do EMOM X 12 – between 6 and 8 TTB.

*Work on Progression if not proficient.

Metcon

Metcon (Time)

21-15-9-6

• Deadlift (225/155)

• Weighted Surrenders (50/35)

• Pull Ups
*10 Pull Throughs after each Round (use weight from weighted surrender)

WORKOUT OF THE DAY