WOD

CrossFit Tigard PAW – CrossFit

Warm-up

Group: Bench Prep 2 (No Measure)

Lying Kettlebell Posterior Shoulder Capsule Mobility 90sec/90sec

https://www.youtube.com/watch?v=KquC1yhrPwg

(band optional)

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2 Rounds:

10 Ring Pushups

10 Lunges

10 PVC Passthroughs

Strength

4 SETS

8-12 DB Bench Press

8 Ring Rows (Feet Elevated)

1:00 Side Plank each side

-Rest 1:00-

Metcon

Metcon (Time)

5 ROUNDS FOR TIME

10 Right Arm Hang DB Snatch (40/30; Rx+ 50/35)

30 Double Unders

10 Left Arm Hang DB Snatch

30 Double Unders

Supplementals (Extra Credit)

Bias Work

STRENGTH

3 Sets

8 Front Squats

-Rest as needed between sets-

STRENGTH

E2MOM x 14 MINUTES

1 Power Snatch + 1 Hang Power Snatch + 1 OHS

-Rest 5:00-

E2MOM x 14 MINUTES

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

*Light loading. Technique work.