Workout of the Day
CrossFit – Wed, Jan 18
PG Crossfit – CrossFit
Mobility Sesh
Metcon (Time)
For Time
Alternating between
20-2
T2B
2-20
Burpees
(P unbroken on all TTB sets)
Reps decrease/increase by 2
CrossFit – Tue, Jan 17
PG Crossfit – CrossFit
Squat Clean and Jerk (EMOM X 8
Minute 1-4
Drop Clean + Front squat x2
Minute 5-8:
2 Pause Jerk (Dip and Catch)
50-60%)
Squat Clean and Jerk (EMOM X 5
2 Squat Clean & Jerk
60%, 65%, 70%, 75%, 80%)
Squat Clean and Jerk (15 Minute
Build to 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 Pistols
5 Shuttle Sprints
3 Burpee to Target
CrossFit – Mon, Jan 16
PG Crossfit – CrossFit
MLK Day (Time)
For time (with a partner)
Buy in:
15 Burpees over partner (each)
2 rounds
19 Snatches (95/65)
29 Cal Row
2 rounds
19 Thruster (95/65)
55 Cal Row
2 rounds
19 Clean and Jerk (135/95)
63 Cal Row
2 rounds
19 Deadlifts (135/95)
86 Double Unders
2 rounds
35 Push Ups
39 Sit Ups
CrossFit – Sat, Jan 14
PG Crossfit – CrossFit
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Circle of Core Fun! (No Measure)
CrossFit – Fri, Jan 13
PG Crossfit – CrossFit
Squat Snatch (8 minute EMOM
(snatch balance + overhead squat) X 2)
Use this time to perfect form, ask for help, and work towards confidence at higher levels
Squat Snatch (E2MOM X 6
1 Squat Snatch)
Build to heavy 85-100%, dont PR save it for retest next week
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Wallball
10 Deadlift(165/135)
10 Burpees
CrossFit – Thu, Jan 12
PG Crossfit – CrossFit
Metcon (Time)
EMOM x12
Min 1: Max Cals on Cardio Machine of Choice
Min 2: Rest
Then in 15 min complete
80 Box Step Ups
60 Double Unders
40 Sit ups (P GHDs)
20 Push Ups
Partition part b as desired
Score is max cals on part A (enter in below spot) AND time for part B.
Metcon (6 Rounds for calories)
Max Cals Score
Accessory Work
3 sets of 10
Tricep extensions
Bicep curls
Shoulder superset( 1 lateral raise + 1 front raise)
V-Ups
Dumbells should be light enough to perform full set unbroken, stay slow and controlled
CrossFit – Wed, Jan 11
PG Crossfit – CrossFit
Squat Clean and Jerk (8 Minute EMOM
Front Squat + Drop Clean + Split Jerk)
Use this time to perfect form, ask for help, and work towards confidence at higher levels
Squat Clean and Jerk (12 minute E2MOM
Squat Clean and Jerk X 2)
Build to a heavy lift, 85-100% 1RM. Don’t PR save that for retest next week
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
7 C2B (P BMU)
25ft bodyweight lunge
7 Power Cleans (135/95)
25ft Bodyweight Lunge
7 Push Jerks
25ft Bodyweight Lunge
CrossFit – Tue, Jan 10
PG Crossfit – CrossFit
Metcon (No Measure)
RIG Work
20 min EMOM
Min 1:5 RMU seated pulls/ High C2B/ Rin Row
Min 2: 5 RMU Catch and Dip/ BMU catch and dip/ Negative PU
Min 3: 3 RMU/ BMU/ PU(strict banded)
Min 4: rest/contemplate
Metcon (Time)
21-15-9
AB Cals
Push Press (P 135/95, Rx 95/75)
CrossFit – Mon, Jan 9
PG Crossfit – CrossFit
Snatch Grip Deadlift (5 X 5 Building each set )
Use hook grip and be explosive. Max weight should be no more than 110% 1RM Snatch
Metcon (Time)
For Time:
5 Rounds
20 Box Jump Overs
2 Deadlifts (255/175)
3 Man Makers (50/35)
CrossFit – Sat, Jan 7
PG Crossfit – CrossFit
NK’s Birthday WOD (AMRAP – Rounds and Reps)
37 Minute AMRAP
1 Toes to Bar
8 DB Thrusters (50/35)
19 Box Jump Overs (24/20)
8 Wall Balls (20/14)
6 DB Snatches (50/35)
Bike for Cals
Partners – 1 works the movements and the other accumulates cals on the bike. Switch at will.
Score = Rounds+Cals