Workout of the Day

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

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

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

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)

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.

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)

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

PG Crossfit – CrossFit

Metcon (Time)

60 Rounds

1 Power clean (185/135)

3 Burpees

5 Air Squats
40 min cap

Partners alternate full rounds

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