Workout of the Day

8/29/20 Partner WOD

PG Crossfit – CrossFit

Metcon

Metcon (Time)

Teams of 2

100 Wall Balls (20/14)

90 Toes To Bar

80 Deadlift (185/135) (P 225/175)

70 Kettlebell Swings (53/35) (P 70/53)

60 Box Jump Over (24/20) (P 30/24)

40 Bar (or Ring) Muscle Up/60 Chest To Bar/80 Pull Ups
Split work evenly.

While Partner A is working on the chipper, Partner B is performing double unders/single unders.

Score = Time + Total number of DU/SU

8/28/2020 Fight Gone Bad (PGCF Style)

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 MB Cleans

• 10 Plank to Down Dog

• 25 Jumping Jacks

Strength

KB Windmill (5 X 3)

5 sets of 3 on each side increasing weight each time.

Metcon

Metcon (AMRAP – Reps)

4 Rounds – 1 minute for each movement

• Squat Clean (95/75)(P 135/95)

• Hand Release Push Up

• Sumo DL High Pull

• Wall Balls

• Hollow Rocks

• Rest

8/27/2020 Snatch

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Leg Swings

• 10 PVC Pass Throughs

• 10 Roll Up/Roll Back

Burgener

Strength

Power Snatch (5 X 3)

70%, 75%, 80%, 85%, 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

• 5 Shoulder To Overhead (135/95)(P 155/115)

• 10 Pistols

• 15 Box Jumps (24/20) (P 30/24)

8/26/2020 Power Clean

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Pigeons

• 25 Ski Hops

• 10 Knees to 90

Modified Burgener

Strength

Power Clean (5 X 3)

70%, 75%, 80%, 85%, 90%

Metcon

Metcon (Time)

50 Toes To Bar (Any breaks, 3 burpees)

Then,

21-15-9-15-21

• Power Cleans (135/95)(P 185/135)

• Cal row

Then, 10 BMU/20 CTB/30 Pull Ups.
25 minute time cap

8/25/2020 Handstand work

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Bear Crawl

• 10 Box Step ups

• 10 Scorpions

Skill

Handstand Push-ups (EMOM X 12)

3 to 5 reps each minute.

Strict, Kipping, Deficit

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds X 4 minute AMRAPs. 1 minute rest in between each

• 7 Lunge to Box Step up (P 50/35)

• 10 Jacare Crawl

• 10 Russian Twists (P 50/35)

Score is total rounds and reps. Pick up where you left off each AMRAP

8/24/20 Deadlift

PG Crossfit – CrossFit

Warm-up

()

Strength

Deadlift (5 x 3)

75%, 80%, 85%, 90%, 90%

Metcon

Metcon (Time)

400m Run

18 OHS (135/95)

400m Run

15 OHS

400m Run

12 OHS
18 minute time cap

Dre’s Birthday week WOD

PG Crossfit – CrossFit

Metcon

Metcon (Time)

Buy In

48 DUs

2 Rounds – 12 days of X-mas format but now it is Dre’s Bday week format.

2 – Push Press

3 – Hang Power Cleans

1 – Thruster

9 – Burpees over the bar

7 – Back Squats

2 – Front Squats

8 – Deadlifts

Buy Out

48 DUs
Should be heavier!

115/145

8/21/2020 Squat Clean and Jerk

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

• 15 Air squats

• 15 Revolving DD

• 45 seconds ankle mobility work

Roxanne!

Strength

Squat Clean and Jerk (5 X 3)

70%, 75%, 80%, 85%, 85%

20 minutes

Metcon

Metcon (Time)

Running Fran

21-15-9

• Thrusters (95/65)

• Pull Ups

*400 m run after each round

8/21/2020 Squat Clean and Jerk

PG Crossfit – CrossFit Hangouts

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Air squats

• 10 Revolving DD

• 30 seconds ankle mobility work

Roxanne!

Strength

Squat Clean and Jerk (5 X 3)

70%, 75%, 80%, 85%, 85%

20 minutes

Metcon

Metcon (Time)

Running Fran

21-15-9

• Thrusters (95/65)

• Pull Ups

*400 m run after each round

8/20/2020 Pull Up Work

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Windmills with light or no weight

• 10 PVC Passthroughs

• 10 Kip Swings

• 10 Toy Soldiers

Skill

Pull Up, BMU, RMU (EMOM X 12)

Skill – RMU, BMU, Butterfly Pull Up, Kipping Pull Up, Strict Pull up, Negatives

o Work on your next skill level

o Pull Up progression

o BMU/RMU progression
Perform 3 to 5 reps of your chosen progression level.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

• 10 Kettlebell Swings (53/35) (P 70/53)

• 6 Turkish Get Ups (3 per side)

WORKOUT OF THE DAY