Workout of the Day

PG Crossfit – CrossFit

Rob’s Birthday Wod (AMRAP – Rounds and Reps)

XX Minute AMRAP

400m Run

3 Deadlift (185/135)

14 Burpee Box Jump Over (24/20)

14 Double DB C&J (50/35)

XX Double Unders

PG Crossfit – CrossFit

SOD (Weight)

SOD

Overhead Press

5 Sets

1 Strict Press

2 Push Press

3 Jerks

80-90% of Strict Press

WOD (AMRAP – Rounds and Reps)

12 Minute AMRAP

15 Front Squat (95/75)

3 Wall Walks

50 DU

PG Crossfit – CrossFit

Damian “D” (Time)

33 Rounds For Time

3 Handstand Push Ups

3 Power Cleans (185/125)

2 Pistols

3 BarMuscle Ups
Partners! You go, I go.

PG Crossfit – CrossFit

Fatigue Cylcing Score (Time)

1 Mile Time Trial

Max Unbroken Hang Snatch (75/45)

~ 7 Min Rest~

1 Mile Time Trial

Max UNbroken Hang Clean (75/45)

Metcon (AMRAP – Reps)

Max Unbroken Hang Snatch (75/45) Score Only

1-Mile Run (Time)

Max Effort 1-Mile Run
2nd Mile Score

Metcon (AMRAP – Reps)

Max Unbroken Hang Clean (75/45) Score Only

PG Crossfit – CrossFit

Wod (AMRAP – Rounds)

15 Minute EMOM

Pull Up Progression

1:3-5 5s Hold at top

2:3-5 Negatives

3: 3-5 Pull Ups

Core (Time)

4 Rounds for time

15 Cal Bike

20 Alt DB Curls

30 Sit Ups

PG Crossfit – CrossFit

Overhead Squat (5 Minute EMOM
3 reps PVC Squat Therapy

5 Minute EMOM
3 reps Tempo OVH Squat(3s-3s-1s)
light weight

5 Minute EMOM
5-4-3-2-1
Building 70-85%

15 Minutes to Achieve 1RM)

Sprint Finisher (Time)

15-10-5

Wall Ball (20/14)

Box Jump (24/20)

Cal Row

PG Crossfit – CrossFit

Skill Work (AMRAP – Reps)

20 Minute EMOM

Even- 30 DU or DUA

Odd- 30s Active Hang

WOD (AMRAP – Rounds and Reps)

12 Minute AMRAP

2 Wall Walks

6 Power Clean (95/75)

10 Front Rack Lunges

PG Crossfit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Deadlift (5 X 3 Tempo Deadlift)

3s descend, 3s ascend, building 70-85%

PG Crossfit – CrossFit

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP

4 Rope climbs

6 Clean and Jerks (135/95)

8 Box Jumps

10 TTB
Partners!

Partner A does the movements.

Partner B active hangs on the rig.

Switch at will. Partner A can’t do movements unless Partner B is hanging.

PG Crossfit – CrossFit

Metcon (Time)

5 Rounds

15 KBS (53/35) (P 70/53)

50 M KB Carry (Right Hand)

50 M KB Carry (Left Hand)

10 Goblet Squats

10 Single KB overhead alternating lunges (Right Hand)

10 Single KB overhead alternating lunges (Left Hand)

*Top of every 2 minutes do 3 Burpees