Workout of the Day

PG Crossfit – CrossFit

New York Minute (Time)

For Time With a Partner

150 Wallballs

30 Muscle Ups

30 Clean and Jerks (155/105)

Switch Every Minute

PG Crossfit – CrossFit

CrossFit Games Open 23.3 RX (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)

F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb

CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)

Starting with a 6-minute time cap, complete as many reps as possible of:

5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb

PG Crossfit – CrossFit

Barbell Mobility (No Measure)

5 Rounds For Quality

12 Barbell Good Mornings

9 Barbell Squats

6 Barbell Sotts Press

(45/35)

Recovery WOD (Time)

4 Rounds For Time

30/21 Cal Bike

20 Barbell Lunges (95/65)

20 Pushups

20 Sit ups

Round 1: Back Rack Lunge

Round 2: Front Rack Lunge

Round 3: Overhead Lunge

Round 4: Athlete Choice Lunge

PG Crossfit – CrossFit

Long Sprint (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Box Jumps (24/20)

10 Push Press (95/65) (P 135/95)

10 Front Squat

Mid Sprint (AMRAP – Rounds and Reps)

5 Minute AMRAP

8 Box Jumps (24/20)

5 Push Press (135/95) (P 185/135)

5 Front Squat

Quick Sprint (AMRAP – Rounds and Reps)

3 Minute AMRAP

6 Box Jumps (24/20)

3 Push Press (185/135) (225/155)

3 Front Squat

PG Crossfit – CrossFit

Pistol practice (No Measure)

9 minute EMOM

1- 2-3 Box Pistol per leg

2- 2-3 Single Leg Reverse Burpee

3- 3-5 Pistol or Attempts

Abby Bday WOD (Time)

02/28/2000 23 Years old

2000 m Run Buy-In

2 rounds For time

28 Alt DB Snatches

23 TTB

23 Birthday Burpee CashOut

PG Crossfit – CrossFit

Wall Walking (AMRAP – Reps)

12minute EMOM

1- 10 Wall walk Kick Ups

2- 10 Feet elevated shoulder taps

3- 3Wall Walks (P-5)

4- Rest

Skill test (AMRAP – Rounds and Reps)

12 minute AMRAP

1 Wall Walk

10 Double Unders

add 1 Wall Walk and 10 DU each round

PG Crossfit – CrossFit

1619 Project (AMRAP – Rounds and Reps)

AMRAP 16:19

16 Push Jerk

19 Ring Rows

16 Overhead Squats

19 Jump Overs

16 Explosive push up

19 Cleans

16 Toes to Bar

135/95

Rest 3 minutes

1619 meter row
The 1619 Project is journalism that “aims to reframe the country’s history by placing the consequences of slavery and the contributions of Black Americans at the very center of the United States’ national narrative.” See https://en.m.wikipedia.org/wiki/The_1619_Project for more information.