Workout of the Day

PG Crossfit – CrossFit

WOD (AMRAP – Rounds and Reps)

25 minute AMRAP

20 cal Row

5 Squat Cleans and Jerk (155/105)

20 Sit Ups

15 KBS

PG Crossfit – Barbell

Squat clean & jerk (No Measure)

-Go over the form for both squat clean and split jerk,

-Slowly build to 80%, then complete 4 successful, pretty lifts.

Split jerk from the rig (No Measure)

5×5 at 60%. Focus on the form

Accessory (No Measure)

-Strict chin-ups 5×10

-Weighted Lunges (2 DBs or KBs)

PG Crossfit – CrossFit

Bench Press (E2MOM X 6
6 reps @ 70-80%)

WOD (Time)

3 Rounds for Time

15 Box jumps

10 Pull ups

200m Run

PG Crossfit – CrossFit

Hand stand skill (AMRAP – Reps)

15 minute EMOM

1- 30s HS Hold

2- 10 Shoulder taps

3- HS walk to wall/ HS on wall and pull to free standing

12 minute AMRAP (AMRAP – Rounds and Reps)

12 front rack lunge(6 per side) (95/75)

12 Burpee Over Bar

12 Push Up

PG Crossfit – CrossFit

Team Event 2 (AMRAP – Reps)

In 6 minutes with a partner

Cleans

5- 135/95

4- 165/115

3- 185/125

2- 205/135

Max- 225/155

Partner 1 must finish the set before partner 2 can begin

Pairs Event 3 (Time)

3 Rounds for Time

300/250m row(P1) + 100m run(P2), switch

15 Synchro Deadlift (225/155)

15 Synchro Burpee over Bar

PG Crossfit – CrossFit

WOD (Time)

3 Rounds For Time

20 Sit Ups

30 Cal Row

40 Wall Balls

50 Double unders

PG Crossfit – CrossFit

Deadlift (E2MOM X 8
6 Deadlift 65-75%)

WOD (AMRAP – Rounds and Reps)

3 Minute AMRAP X 3

10/8 Cal Bike

6 Power Snatch (105/75)

1 Wall Walk

Rest 2 minutes between AMRAPs, start where you left off

PG Crossfit – CrossFit

WOD (Time)

10-1

Box Jump

Double KB Clean (53/35)

*200m run after each round

PG Crossfit – CrossFit

Bench Press (E2MOM X 8
6 reps at 65-75%)

WOD (Time)

4 Rounds for time

10 Hang Squat Cluster (95/75)

10 Chest to Bar

10 Burpee over Bar

PG Crossfit – CrossFit

Isaac Bday Wod (AMRAP – Rounds and Reps)

29 min AMRAP with a partner

200m run

5 box get overs

Overhead Double KB lunges (35/26)

9 T2B

Handstand walk (sx wheelbarrow walk)

9 Push Press (95/75)

4 Squat Cleans
Complete every movement together. Don’t move on until both partners finish.

If scaling HS walk and Overhead lunges, Partner A does one gym length, Partner B does back to starting spot.

This is for fun. Don’t be a loser pants.