WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC PASSTHROUGHS

2-3 Rounds (10 mins CAP)

5/5 Windmills w/ light DB

5 Goblet Good Morning w/DB

5 Goblet Squats w/Dumbell

40’ SA DB OH Walk – Right

40’ SA DB OH Walk – Left

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Drill OHS With PVC and Discuss Setup, Taking Out of Rack, Getting Overhead, Etc.

Strength

OH SQUAT

5-5-5-5

Overhead Squat (todays best 5)

EMOM

Metcon (AMRAP – Rounds)

On the 90 Sec, 10 Rounds:

7 OHS or Front Squat (95/65)

7 C2B Pull-ups

If you do not complete reps within the 90 sec interval. rest the next round, and resume at 5/5 reps.

Score:

If RX, score is rounds completed without scaling

If Scaled, score is rounds completed without scaling further.

Logistics: for larger groups, stagger start by 45 sec.

Supplementals (Extra Credit)

BIAS WORK

CONDITIONING

2 Sets (85%/tough)

AMRAP x 10 MINUTES

8 TTB

5/5 Hang DB Power Clean to OH

14/12 Cal Row

-Rest 5:00-

STRENGTH

Power Clean

5×2; 70-80%; rest :90 between sets

Below the Knee Hang Clean Pull;

3×2; 100%; rest 2-3:00 between sets.