Workout of the Day

6/27/22 Dirty 30 Tester

PG Crossfit – CrossFit

Dirty 30 (Time)

For Time:

30 AB Cals
This is an all-out sprint, really no hiding.

In Wodify, keep track of what bike you used.

Metcon (Time)

For Time

1.5k Row

30 Squat Snatches (115/85) Sx –(85/65)
*Partition as desired*

14 min cap*

P (135/95)

6/25/22 Working with my Partnah

PG Crossfit – CrossFit

Metcon (Time)

With a Partner:

2000m Row

40 Russian KB Swings (70/53)

30 Burpees

20 Pull Ups

30Lunge Steps

40 Sit Ups

800 Meter Run together.
1 partner works at a time

6/23/22 Don’t you cherry pick this!

PG Crossfit – CrossFit

Metcon (Time)

For Time:

30 Toes to Upright

100 Double Unders

1 Mile Run

100 Double Unders

30 Toes to Upright
(P: 50 Toes to Upright, 150 DU)

Slow descent (3 sec) on Toes to upright

6/22/22 Little Bit of a Bro Lift

PG Crossfit – CrossFit

Bro Day Bench (4×5)

bench press superset with 3 sets of 8-12 single arm bent over row

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

15 Sumo Deadlift High Pulls

15 Lateral Burpees over Bar

15 Jump Squats

6/21/22 Strict Press test day!

PG Crossfit – CrossFit

Strict Press (5 RM)

Find a 5RM Strict Press!

Metcon (Time)

3 Rounds

21 Pull-ups

21 Front Squats
(RX: 95/65 P: Chest to bar 115/85)

6/20/22 Juneteenth

PG Crossfit – CrossFit

Juneteenth (3 Rounds for time)

At 0 minutes:

30 Clean and Jerks (135/95)

All athletes must rest until the 5 minute mark

At 5 minutes, everyone will begin Part 2

14 minutes AMRAP

• 6 Push Ups

• 19 Shoulder to Overhead (135/95)

• 18 Sit ups

• 65 Double Unders

3 Minute Rest

At 22 minutes, everyone will begin Part 3

• 6 Deadlifts (225/155)

• 17 Pull Ups

• 20 Jumping Lunges

• 21 Toes to Bar
Put your amrap score in as a time. It’s weird, I know.

Eva Mireles Hero WOD

PG Crossfit – CrossFit

Eva Mireles (Time)

With a Partner

5 RFT

24 Double Unders

19 Toes to Bar (split with partner)

2 Clean and Jerks (205/145) (split with partner)

400m Run

6/17/22 Thrusters and HSPU… No skipping!

PG Crossfit – CrossFit

Metcon (AMRAP – Reps)

EMOM x12

Min 1: Strict Pull up

Min 2: 30-45s active hang

Min 3: rest
Score is number of strict Pull-ups

Metcon (Time)

4 rounds

18 Single DB Thrusters (Goblet Hold) (50/35)

15 Handstand push-ups

12 Single Arm DB Deadlifts per side

WORKOUT OF THE DAY