Workout of the Day

7/3/21 Partner Workout

PG Crossfit – CrossFit

Join us on July 5th for our Independence Day Community Workout. 8 AM and 9:30 AM classes only.

Metcon (AMRAP – Rounds and Reps)

Partners:

AMRAP 35 minutes

10 RMU/BMU

20 Front Squats (95/75)

30 Clean and Jerk (95/75)

400 m run
Split work evenly.

One partner works at a time.

Partners run together.

7/2/21 Turkish Get Ups

PG Crossfit – CrossFit

July 5th – Independence Day Community Workout – Invite friends and family! 8 AM and 9:30 AM classes only.

Skill

Turkish Get Up (5 Sets of 2 on each side)

If athlete is proficient at TGU, do the designated number of sets/reps and increase weight each set. If athlete is still learning, stay light and work on form.

12 Minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minutes

35/25 Cal bike Buy in.

Time remaining, AMRAP 12 DL (245/165). 12 Bar Facing Burpees.

Rest 3 minutes.

5 minutes

35/25 Cal Bike buy in.

Time remaining, AMRAP 8 DL 315/205. 8 Burpee BJ.

Rest 3 minutes.

5 Minutes 35/25 Cal Bike Buy in.

Time remaining, AMRAP 4 DL 385/265. 4 Burpee BJO.
Score is total rounds and reps.

Warm-up

Warm-up (No Measure)

Bike 30 seconds with arms, 30 seconds with legs, 1 minute with both X 3

Inchworms, pigeon, up/downs (burpees without push up or jump), jump squats, banded good mornings.

7/1/21 1 RM Make Up Day

PG Crossfit – CrossFit

July 5th – Independence Day Community Workout. 8 AM and 9:30 AM Classes only.

Warm-up

Warm-up (No Measure)

Coach will provide a warm up depending on which lift that athlete chooses.

Strength

1 RM Make Up

Achieve 1 RM in 25 minutes
If athlete has completed all the lifts, choose a skill or other lift that you’ve struggled with and need extra support.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

• 30 SA DB Hang Clean and Jerk (50/35)

• 20 SA DB OH Lunge

• 10 TTB

6/30/21 WOD only

PG Crossfit – CrossFit

July 5th – Independence Day Community Workout – 8 AM and 9:30 AM classes only.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 PVC Passthroughs

• 10 Lunges

• 5 Strict Pull Ups

Metcon

Metcon (Time)

Bike 42/Row 60

50 DU

50 KB Alt Snatches (53/35)

50 DU

50 KB Goblet Lunges (53/35)

50 DU

50 KB Push Press (53/35)

50 DU

Row 60/Bike 42
Athletes should choose either the Bike or Row to Buy In and the opposite to Cash Out.

6/29/21 1 RM Make Up Day

PG Crossfit – CrossFit

July 5th – Independence Day Community Workout – 8 AM and 9:30 AM classes only.

Warm-up

Warm-up (No Measure)

Coach will give athletes warm up based on which lift they choose

Strength

Make Up 1 RM

Take 25 minutes to achieve 1 RM.
If you’ve completed all of the lifts, work on a skill you’ve been struggling with and need extra support

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute

Run 800 m buy in.

Remaining time AMRAP:

• 12 STO (95/75)

• 21 KBS (53/35)

• 30 Air squats
The AMRAP should be light and fast!

6/28/21 Pistols

PG Crossfit – CrossFit

Skill

Pistols (EMOM X 12)

6 on each leg

Metcon

Metcon (Time)

SURPRISE WOD!!

6/26/21 Partner

PG Crossfit – CrossFit

July 5th – 4th of July Workout with celebration. 8 AM and 9:30 AM classes only.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

32 minute AMRAP

10 thrusters (95/75)

10 synchro push ups

10 thrusters

10 partner sit ups

10 thrusters

10 synchro pull ups

6/25/21 Handstand/PushUp/Walking Skill Work

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

• 2 Wall Walks

• 10 Shoulder Mobility with PVC

• 10 Step Ups

Skill

Handstand/PushUp/Walking (EMOM X 12)

Work on Handstand holds, Push Ups, Walking
Every minute for 12 minutes, complete some skill work for 30-45 seconds of the minute. Rest for the remainder.

Metcon

Metcon (Time)

Bike Cal Buy In: 60/50

21-15-9-6-3

• Box Jump Overs (24/20)(30/24)

• Double DB Clean and Jerk (50/35)

6/24/21 Squat Snatch

PG Crossfit – CrossFit

July 5th – Independence Day Workout followed by celebration. 8 AM and 9:30 AM classes only.

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Sotts Press

• 30 Second ankle and shoulder mobility

• 10 Leg Swings

Strength

Squat Snatch (Achieve 1 RM)

Metcon

Metcon (Time)

5 Rounds

• 10 Hollow Rocks (P 20 Hollow Rocks)

• 5 Renegade Row (50/35)

• 3 BMU (P RMU)
10 Minute time cap

6/23/21 Strict Press

PG Crossfit – CrossFit

July 5th – Fourth of July workout and celebration – 8 AM and 9:30 AM classes only.

Warm-up

Warm-up (No Measure)

3 Rounds

• 30 Second Shoulder Mobility

• 10 Bear Crawl

• 100 m Jog

Strength

Strict Press (25 Minutes to Achieve 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

• 10 Overhead Squats (95/75) (P135/95)

• 12 Burpee over bar

• 12 WBs

• 200m run (P MB Run)

WORKOUT OF THE DAY