Workout of the Day
5/19/22 Nautical Nancy
PG Crossfit – CrossFit
Overhead Squat (5 sets of 3 reps )
5 second pause at the bottom
Kneeling Kettlebell Press (3 x 8-12 reps)
Superset Kneeling Kettlebell Press with bell upside down
Metcon (Time)
“Nautical Nancy”
For Time:
5 rounds
500m row
15 overhead (95/65)
5/18/22 Clean Complex
PG Crossfit – CrossFit
Power Clean (E2MOM X 5)
1 Clean Pull + 1 Hanging Power Clean (From Mid Shin) (75%-80%)
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
14 Single DB alt hang clean and jerk (50/35)
40 Double Unders
14 wall balls (20/14)
40 double unders
14 box jump (24/20)
40 double unders
5/17/22 Who the F is Barbara!?!?!
PG Crossfit – CrossFit
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
5/16/22 Strict Press
PG Crossfit – CrossFit
Strict Press (5 sets of 3 (85%) )
1st rep has 4 sec negative
2nd rep has 2 sec negative
3rd rep normal
Keep the weight the same every set
Metcon (Time)
For Time:
30/21 Cal Bike
21 Push Jerks
30/21 Cal Bike
21 Push Jerks
30/21 Cal bike
Rx (135/95) P (155/105)
5/14/22 One more day till the weekend
PG Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
100m Farmers Carry
12 Toes to ring
45 Double Unders
5/13/22 Cleans BABY!!
PG Crossfit – CrossFit
Power Clean (Build to Heavy)
Find a Heavy (NOT 1RM) Power Clean in 15 Minutes
Metcon (Time)
For Time:
75 Double Unders
15 Power Cleans (135/95) P(155/105)
75 Double Unders
~Rest 3:00~
50 Double Unders
10 Power Cleans (155/105) P(185/135)
50 Double Unders
~Rest 3:00~
25 Double Unders
5 Power Cleans (185/135) P(225/155)
25 Double Unders
(20 min cap)
5/12/22 Sumo Deadlift
PG Crossfit – CrossFit
Sumo Deadlift (E2MOM x5, 5 Reps)
Build in weight as applicable
Metcon (Time)
For Time:
30 AKBS
400m run
40 Hand Release Push ups
400m run
50 Goblet Squats
400m run
40 Hand Release Push ups
400m run
30 AKBS
(RX: 53/35) (P:70/53)
(30 min cap)
5/11/22 Everything but the Kitchen Sink
PG Crossfit – CrossFit
Metcon (3 Rounds for reps)
3×5 Min AMRAP with 5 min rest in between
AMRAP 1:
24 Toes To Bar
24 DB Box Step Overs
Max Cal Bike in Remaining Time
AMRAP 2:
24 Toes to bar
24/18 Cal Bike
Max DB Box Step Overs in Remaining Time
AMRAP 3:
24/18 Cal Bike
24 DB box Step overs
Max Toes To Bar in Remaining Time
(RX=One 50/35 DB)(P=Two 50/35 DBs)
Metcon (No Measure)
EMOM x12
Min 1: 10-15 Reverse Hypers on Bench
Min 2: 6-10 Bulgarian Split Squats (R)
Min 3: 6-10 Bulgarian Split Squats (L)
5/10/22
PG Crossfit – CrossFit
Strict Press (5 Rep Max)
Build to a 5RM in 15 minutes
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
35 Double Unders
15 Wall Balls
9 Burpee Box Jumps (24/20)
05/09/22 Beginning a New Cycle!
PG Crossfit – CrossFit
Snatch Balance ( 5 Set at 60-70% of 1RM Snatch)
2 Snatch Push Press + 2 Pausing Snatch Balance (2sec pause in bottom)
Metcon (Time)
For Time :
1000m row
50 Pull-ups (C2B)
30 Overhead Squats (115/85) P(135/95)
15 Min Cap