Workout of the Day

PG Crossfit – CrossFit

Strength

Clean and Jerk (5X3)

Warm up to 65%. 65%, 70%, 70%, 75%, 75%.

Metcon

Metcon (Time)

60 Back Squats (185/135).
Any time the athlete rests more than 3 seconds, put the bar down and run 200m. Use a weight that you can do 10-15 unbroken.

Ideally, the weight comes from the floor. However, if you can’t clean and jerk the weight you want to use, take it from the rack.

PG Crossfit – CrossFit

Metcon

Metcon (Time)

7 Rounds

24 Sit ups

19 Power Cleans (95/75)

9 Box jump overs (24/20)

3 Muscle ups

Cash Out: 28 Burpees

PG Crossfit – CrossFit

Skill

Pull Up, BMU, RMU (EMOM X 10)

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
Perform 3-5 reps of whatever movement you are working on. Or, work with coach on movement.

Metcon

Metcon (Time)

800 m run Buy in

3 Rounds

• 21 Power Snatch (95/75)(P135/95)

• 15 Toes To Bar

• 9 Burpee over the Bar

800 m run Cash Out

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Bike – 2 X 30 sec arms. 30 sec legs. 1 minute both.

Couch stretch, Figure 4, hamstring stretch, Lat stretch, Simba.

Bar GM, Bar FS, Baby weight DL.

Strength

Deadlift (5 X 5)

Start at 50% and increase each set to reach 70%

Metcon

Metcon (2 Rounds for time)

3 rounds

• 12/10 Cal Bike

• 5 squat cleans (155/105)(P 225/155)

1 Minute Rest

3 rounds

• 5 front squats (same weight)

• 12/10 Cal bike
These should be sprints. Only do Performance if you’re comfortable with the heavy weight.

Rest is mandatory.

Score = Time for each part.

PG Crossfit – CrossFit

August 8 – PGCF Tubing!

Warm-up

Warm-up (No Measure)

400m run. Walking Samson, inch worms, cobra, scorpions.

TGU walk through.

Skill

Turkish Get Up (5 X 4)

2 TGUs on each side. Increasing weight each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

• 400 m run

• 20 jumping lunges

• 20 Sit Ups

P – Wear a vest

PG Crossfit – CrossFit

August 8 – PGCF Tubing!

Strength

Clean and Jerk (E2MOM X 5)

Warm up to 50% and then increase weight during E2MOM to reach 70%

Metcon

Metcon (Time)

3 Rounds

• 10 Thrusters (165/115)

• 20 Deadlifts

• 100 Double Unders

Warm-up

Warm-up (No Measure)

2 X 100m run + 6 air squats.

Inchworms with calf pumps, forearm stretch, Pigeon, Scorpions, Duck walk, Banded GM, Banded thrusters, banded push press.

PG Crossfit – CrossFit

August 8 – PGCF Tubing

Strength

Overhead Squat (E2MOM X 5)

Warm up to 50% and then increase each set to reach 70%.

Metcon

Metcon (Time)

4 Rounds

• 10 Dumbbell Power Clean (50/35)

• 3 Muscle Ups

• 10 Weighted Step Ups (50/35)

Warm-up

Warm-up (No Measure)

3 X Bike – 30 sec light, 20 sec medium, 10 sprint

Runner’s lunge, pigeon, duck walk, lat stretch, PVC passthroughs.

DeepSquat Activation alternating with an active hang.

EMOM hollow rocks, kip swings, kips swings with big pull downs, hip to bar, BMU

DB DL, DB HP, DB Cleans

PG Crossfit – CrossFit

Partner Combo – 30 AMRAP (AMRAP – Rounds and Reps)

Partner 1 –

200m Med Ball Run

Partner 2 –

5 DL – (275185)

10 – Pull-ups

15 – Burpees over Bar

20 – Wallballs (20/14)
Each person keep track of rounds and reps. start where you left off. One partner runs while the other does work. Switch when Med Ball run is back.

Score is both rounds and reps combined.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

400m run

couch stretch, fig 4, deep squat, lat pull down w/band, tricep stretch w/ band

(Jump squat, bridges, KB DL, KB swings) x2

Strength

Clean and Jerk (5×5)

Athletes choice whether it is power or squat and if it is push or split. Once they pick stick with it through the cycle.

Metcon

Metcon (AMRAP – Rounds and Reps)

Climb the Ladder

Starting with 2 and add 2 reps each round

2,4,6,8….

Box Jumps Rx(24/20) P(30/24)

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

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

row bowling – 3-4 frames

F2I, inchworm->cobra, simba, duck walk (deep squat walk, heel toe)

(Banded back squats, banded press, handstand hold) – x2

Strength

Floor Press (Death By – each minute add one rep)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

1:00 – Back squat (135,105)

1:00 – HSPU

1:00 – Abmat sit-ups

1:00 – Shoulder to overhead (135,105)

1:00 – Row Calories

1:00 – Rest