Workout of the Day

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)

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

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*

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)

PG Crossfit – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

100m Farmers Carry

12 Toes to ring

45 Double Unders

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)

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)

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)

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)

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