Workout of the Day

3/3/21 Rowing Skill Work

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Weighted Good Mornings

• 10 Lunges

• 25 High knees

Skill

Rowing

On the minute

0-1: 16/13 Cal Row

1-2: 13/10 Cal Row

2-3: 10/7 Cal row

3-4: 16/13 Cal Row

4-5: 13/10 Cal Row

5-6: 10/7 Cal Row

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

• 10 Front Rack Lunges (95/75)(P115/95)

• 10 Sit Ups

• 10 Shoulder to Overhead

• 100 m run

3/2/21 Karabel

PG Crossfit – CrossFit

www.open.crossfit.com
Just in case you forgot the link. DO IT NOW.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Kettlebell Windmill (light weight)

• 10 Henpeckers

• 10 Snatch Balance

Strength

EMOM X 12 (EMOM X 12)

1: 2 Turkish Get ups

2: 8 Pausing Bird Dogs

3: 12 Pausing Glute Bridges

Metcon

Metcon (Time)

“Karabel”

10 Rounds

• 3 Power Snatches (135/95)

• 15 WBs (20/14)

3/1/21 Bear Complex

PG Crossfit – CrossFit

11 days until the Open begins. Have you registered!?!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 PVC/BB Muscle Clean and Press

• 10 Leg Swings

• 10 Push ups

Strength

Bear Complex (E09Seconds X 12)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Complete 1 Bear Complex each Round.

Do not combine movements.

Can increase weight each round.

Metcon

Metcon (Time)

3 Rounds

• 400 m run

• 21 Sumo Deadlift High Pull (75/55)

• 12 Bar Facing Burpees

2/27/21 Partner WOD

PG Crossfit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

35 Minute AMRAP

60 Cal Bike (or equivalent row)(split)

40 Toes to Bar

20 Synchronized Burpees
Partner A works through the movement while Partner B rests. Change at will. Synchronized Burpees must be done together.

2/26/21 15.2

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Overhead Banded Pull Aparts

• 10 Duck Walks

• 5 Strict Pull ups

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Athlete does not start until that minute mark. If athlete fails to complete the work, switch to AMRAP until 12 minute mark. If athlete fails after one round of 12/12, do 12-12-14-14-14-14-16-16…

Accessory Work

Metcon (AMRAP – Reps)

12 minute EMOM:

1: 6 Inch worms with push ups

2: 6 Hamstring Walks

3: Max hollow rocks

4: Rest
Score = Total Hollow Rocks

2/25/21 Rowing

PG Crossfit – CrossFit

Hey! Sign up for the Open…everyone’s doing it 🙂

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Thread the Needle

• 10 Roll Up/Roll Back

• 10 Alt DB Strict Press

Rowing Drills (7X7) and then moderate pace 250m

Metcon

Metcon (Time)

2K Row (10 minute time cap)

Metcon

Metcon (Time)

At 15:00, complete

50 HSPU (P Strict or Deficit HSPU)

Every time you break: 25 Double Unders

Accessory Work

Mobility: Ball Mashing/Foam Rolling

Practice Kipping

2/23/21 Back Squats

PG Crossfit – CrossFit

Have you signed up for the Open yet?!?!
https://open.crossfit.com/
Register under PG CrossFit!

Warm-up

Warm-up (No Measure)

3 Rounds

• 5 Squat Therapy

• 10 Runner’s Lunge

• 10 Kip Swings (on rings if doing RMU)

Strength

10 Back Squats must be unbroken. Can increase weight each time.

Back Squat and RMU/Dips (E2MOM X 10 (20 Minutes))

E2MOM X 10 (20 minutes)

1: 10 Back Squats (between 65% and 75%of 1 RM)

2: 3 RMU or 9 Strict Tricep Dips
Back Squats must be unbroken. Can increase weight each time.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 Minute time cap. Should be a sprint.

2/23/2021 Hang Snatch

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Pass Throughs

• 10 BB Muscle Snatches

• 10 Box Step ups

Strength

Hang Snatch (EMOMX10)

1 Hang Power Snatch increasing weight each time.

Metcon

Metcon (Time)

50-40-30-20-10

• Dumbbell Hang Clean and Jerk (50/35)

25-20-15-10-5

• Box Jump Overs (24/20)

• V Ups

2/22/21 Bench Press

PG Crossfit – CrossFit

Sign up for the Open now!

Warm-up

Warm-up (No Measure)

3 Rounds

10 Squat with a twist

10 Banded pull aparts

10 Scorpion

Strength

Bench Press (3 Sets of 8)

Increase weight each set.

Strength

Bent Over Row (3 Sets of 10)

Double Dumbbell. Increasing weight each set.

Metcon

Metcon (Time)

75/60 Cal Bike

Directly into,

10 Squat Cleans (135/95)(P 185/145)

8 Squat Cleans (155/105)(P 225/155)

6 Squat Cleans (185/135)(P 245/165)

4 Squat Cleans (205/145)(P 275/175)

2 Squat Cleans (225/155)(P 315/205)
Scale weights back according to skill level but increase weight each set. Goal is heavy.

2/20/21 John Lewis Memorial WOD

PG Crossfit – CrossFit

See Instagram and FB for a full description of the meaning behind the workout.

Metcon

John Lewis Memorial WOD (Time)

For Time

2 Rounds:

• 21 Push Ups

• 40 Sit Ups

Directly into 80 Single Arm Overhead Walking Lunges (50/35)

Then, 7 Rounds:

• 17 Air Squats

• 20 Double Unders

Finally, 80 weighted box step ups (50/35)(24/20)
Athletes use 1 DB for both the overhead lunges and box step ups. Switch arms at will.

See IG and FB for description of memorial WOD significance.

WORKOUT OF THE DAY