Workout of the Day

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

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

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

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)

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

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

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

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)

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)

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