Workout of the Day

PG Crossfit – CrossFit

Metcon

Metcon (Time)

2 Rounds

100 Push Press (95/75)/Bar Hang

80 Sit Ups/Ring Hold

60 Kettlebell swings (53/35)/Wall Sit

40 Box Jumps/Ring Hold

20 Hang Power Snatches (95/75)/Bar Hang
Partner A performs movement. Partner B performs the hold. Switch at will.

35 minute time cap.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Star Jumps

• 10 Push Ups

• 10 Squat with a twist

Strength

Power Clean (5 X 3)

Start at 65% and if you feel comfortable, do 2 sets at 70% and 2 sets at 75%.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 minutes

• 30 Double Unders

• 15 Surrenders (P Weighted – 50/35)

• 5 Renegade Rows (50/35)

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Good mornings

• 10 Broad Jumps

• 10 Kip Swings

Strength

Deadlift (5 X 3)

Increasing weight from last time – begin at 65% and if comfortable increase to two sets of 70% and two sets of 75%.

Metcon

Metcon (AMRAP – Rounds and Reps)

In 20 minutes

Partner 1 completes

• 15 Hang Power Cleans (95/75)

• 12 Box Jumps

• 9 Pull Ups

Partner 2 completes maximum wall balls
Partners switch after each round. Score is total rounds and total WBs

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Lat Pull Downs

• 10 Scap Pulls

• 10 Jumping Lunges

Skill

Toes-To-Bar (EMOM for 12 minutes)

Do between 5 and 7 strict TTB, TTB, K290, or other variation in the progression.

Metcon

Metcon (Time)

4 Rounds

• 100 meter farmers carry (53/35)(P70/53)– every time you rest, do 6 jumping lunges

• 10 Thrusters – 135/95

• 10 Burpee over Bar

• 10 Leg over object

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Lateral lunges

• 10 Pass throughs

• 10 Med Ball Cleans

Strength

Bulgarian Split Squat (5 X 3)

Increasing weight each set.

Metcon

Metcon (Weight)

E3MOM X 5

• 9 Devil Press (50/35)

• 12/9 cal bike

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Muscle clean and jerks

10 Air squats

10 T stabilizers

Strength

Snatch (5X3)

Try to increase weight from last time. Start at 65%.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

PG Crossfit – CrossFit

Metcon

Metcon (Time)

5 Rounds

• Run 100 m

• 10 Hang Clean (95/75)

• 15 air squats

4 Rounds

• Row 100 m

• 8 HSPU

• 15 KB Swings (53/35)

3 Rounds

• Run 100 m

• 15 Box Jump overs

• 15 Toes To Bar

2 Rounds

• Row 100 m

• 20 Wall Balls

• 30 sit ups

1 Round

• 50 burpees
Partners do every run/row together.

While 1 partner works, the other can choose to hollow hold, superman hold, plank hold, or side plank hold.

During burpees, other partner may rest.

*40 minute time cap

*Can split the work however partners want.

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Leg Swings

• 10 Lunges

• 10 Revolving Down Dog

Strength

Squat Clean and Jerk (5 X 5)

Increasing weight when you’re comfortable.

Metcon

Metcon (Time)

5 Rounds

• 10 Pistols

• 10 Power Snatches (135/95)

• 16 Single Leg Deadlift (135/95)
20 minute time cap

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Med Ball Cleans

• 10 T stabilizers

• 25 High Knees

Strength

Bear Complex (5 X 5)

Deadlift, Hang Clean, Front Squat, Shoulder To Overhead, Back Squat
Only increase weight if you’re comfortable.

Metcon

Metcon (AMRAP – Rounds and Reps)

In 12 minutes

200 m run buy in, then

3, 6, 9, 12,18…

• Push Press (95/75)

• Sit ups

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Toy Soldiers

• 10 Bottoms up squats

• 10 Kip swings

Skill

Turkish Get Up

Build to a heavy single if proficient at the TGU. Otherwise, EMOM for 10 minutes of 1 TGU on each side.

Metcon

Metcon (Time)

100 DUs

15-12-9

• Front squats (135/95)

• Chest to Bar Pull ups

100 DUs

15-12-9

• Thrusters (135/95)

• Pull Ups

100 DUs
20 minute time cap. From the ground (no rack).