Workout of the Day
5/10/22
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)
05/09/22 Beginning a New Cycle!
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
5/7/22 Eds Bday Bash and Maybe Bench?
PG Crossfit – CrossFit
Bench Press (1 or 3 RM)
Metcon (Time)
5 Rds FT:
7 Burpee’s
19 Deadlifts (135/95) P(185/135)
8 Pull ups
9 Power Cleans
5/6/22 Manion
PG Crossfit – CrossFit
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
5/5/22 Happy Cinco de Mayo!
PG Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
“The CINCO de MAYO Man”
20 Min Amrap
5 Box Jumps (30/24)
5 Handstand Push-ups
5 Power Cleans (135/95)
5 single Arm KB thrusters (L)
5 single Arm KB Thrusters (R)
5/4/22 …May the Force be with me….
PG Crossfit – CrossFit
Metcon (Time)
5 Rounds
6 Power Snatch (115/85) P(135/95)
24 Wall Balls
Sotts Press (6×3)
This is likely to be a new movement for most people. Spend today working to find a weight you can do the prescribed reps with proper form.
05/03/22 Back Squat Make Up Day
PG Crossfit – CrossFit
Front Squat (7-7-5-5-3-3 (70-85%))
Back Squat (1 RM Make Up)
Metcon (Time)
5 RDS
20/16 Cal Bike
10 Double DB Front Squats (50/35)
5/2 Don’t Forget to Breathe!
PG Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
Every 5 min x 5
400m run
~Then~
Max rounds
30 Air Squats
20 Push ups
10 Pull-ups
Pick up where you left off each round
4/30/22 Partner Workout
PG Crossfit – CrossFit
Metcon (Time)
60 Rounds
1 Power clean (185/135)
3 Burpees
5 Air Squats
40 min cap
Partners alternate full rounds
4/29/2022 Friday…. or…. FriYAY!
PG Crossfit – CrossFit
Back Rack Lunge (4×8 Back Rack Reverse Lunges)
Metcon (Time)
3 Rounds
16 DB Snatches
12 Chest to Bar Pull ups
~Rest 2:00~
3 Rounds
16 DB OHS
6 BMU
15 min cap