Workout of the Day

PG Crossfit – CrossFit

Metcon

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Push Ups

• 10 Muscle Snatches

• 10 Sit Ups

Strength

Kroc Row (3 sets of 20)

Increasing weight from last time while still going unbroken.

Metcon

Metcon (Time)

Row 1000m

Then,

21-15-9

• Snatches (95/75)(P 135/95)

• Squat cleans (95/75)(P 135/95)

• Hollow Rocks

PG Crossfit – CrossFit

Wear your mask!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Air squats

• 10 Good mornings

• 50 Single Unders

Skill

Pistols (EMOM X 12 )

5 to 7 pistols (challenge yourself to the next pistol progression)

Metcon

Metcon (Time)

3 rounds

• 15 Deadlifts (205/145)

• 20 DB/KB Front Squats (50/35)

• 80 Double Unders

At top of every minute, perform 1 BMU/2 CTB/3 Pull ups or Ring Rows
20 minute time cap

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Banded Pull Aparts

• 25 High Knees

• 5 Burpees

Strength

Bench Press (5 X 2)

75%, 80%, 85%, 90%, 95%

Metcon

Metcon (Weight)

Every 5 minutes X 4

• 200 m run

• 20 Wall Balls

• 10 Shoulder To Overhead (135/95)

• 10 Burpee Box Jump Over (20/24)
Rest for any remaining time in the 5 minutes. If you cannot complete the work in 5 minutes, modify one of the movements.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Samson stretch (dynamic)

• 10 Sotts Press

• 25 Speed Skaters

Skill

5 X 5: Snatch Balance (5X 5)

Staying at low weight until athlete can successfully drop under the bar.

Metcon

Metcon (AMRAP – Rounds and Reps)

In 18 minutes

Ring Dips

1, 2, 3, 4, 5…

KB/DB Overhead Lunges (53/35) (P 70/53)

2, 4, 6, 8, 10…

KB/DB Goblet Squats (53/35) (P70/53)

3, 6, 9, 12, 15…

PG Crossfit – CrossFit

Wear your masks!

Warm-up

Warm-up (No Measure)

3 Rounds

• 5 Squat Therapy

• 10 Scap Push Ups

• 10 Med Ball Cleans

Strength

Overhead Squat (5 X 2)

75%, 80%, 85%, 90%, 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

• 250 M Row

• 10 Weighted Step Ups (50/35)

• 12 Dumbbell Cleans (50/35)

PG Crossfit – CrossFit

Wear Your Masks.
**Tell your friends about the Small Shop Saturday membership special – Available all weekend!

Metcon

Metcon (Time)

The Don

• 66 Deadlift (110/75)/Front Plank

• 66 Box Jumps (24/20)/Right Side Plank

• 66 Kettle Bell Swings (53/35)/Left Side Plank

• 66 Knees 2 Elbow/Hollow Body Hold

• 66 Sit Ups/Rest

• 66 Pull Ups/Superman Hold

• 66 Thrusters (55/35)/Wall Sit

• 66 Wall Balls/Left Side Plank

• 66 Burpees/Right Side Plank

• 66 Double Unders/Front Plank
*Partner A performs the movement and Partner B holds.

*Split work evenly

PG Crossfit – CrossFit

Wear Your Mask!!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Sit throughs

• 10 Sotts Press

• 50 Single Unders

Strength

Squat Snatch (5 X 3)

65%, 70%, 75%, 80%, 85%

Metcon

Metcon (Time)

10 V ups

20 Hand Release Push Up

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

40 Med Ball Cleans (20/14)

50 Double Unders

100 m Farmer’s Carry (53/35)(P70/53)

50 Double Unders

40 MBC

30 KBS

20 HRPU

10 V ups

PG Crossfit – CrossFit

Member reservation begins on Wednesday at 8 PM. Non members may sign up on Thursday at 6 AM. Masks on at all times.

Metcon

Metcon (Time)

Partner Turkey Day Workout

• 50 Synchronized Wall Balls (20/14)

• 200 m Run

• 45 Overhead Squats (95/75) (P 135/95)

• 200 m Run

• 40 Pull Ups (P CTB)

• 200 m Run

• 35 Rotational Overhead Slams (20/14)

• 200 m Run

• 30 Burpee Slam Balls (20/14)

• 200 m Run

• 25 Strict Press (95/75) (P 135/95)

• 200 m Run

• 20 Pistols (P Weighted with WB)

• 200 m Run

• 15 Back Rack Weighted Step Ups (95/75)(P 135/95)

• 200 m Run

• 10 Handstand Push Up (P Deficit)

• 200 m Run
*Two balls per team

*One ball must be off the ground at all times, including during the run

*One Partner working at a time

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Scap Pulls

• 10 Roll Up/Roll Back

• 10 Lunges

Skill

Toes-To-Bar (EMOM X 12 minutes)

*If proficient at stringing toes to bar together, do EMOM X 12 – between 6 and 8 TTB.

*Work on Progression if not proficient.

Metcon

Metcon (Time)

21-15-9-6

• Deadlift (225/155)

• Weighted Surrenders (50/35)

• Pull Ups
*10 Pull Throughs after each Round (use weight from weighted surrender)