WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

6 AMRAP:

20 Jumping Jacks

15 Power Swings

10 Goblet Squats

5 x (1Pushup + 1Burpee)

10sec Samson L/R

Coach Choice Drill for Hang Squat Clean

Strength

15:00 to Build to a Hang Squat Clean* 1RM

*aka hang clean 😉

Hang Clean (todays 1RM)

Metcon

Metcon (4 Rounds for time)

E4MOM, 4 Rounds:

24 Air Squats

16 Wall Balls (20/14)

8 Hang Squat Clean (95/65; Rx+ 135/95)

Rest till next interval.

*Record time for Each Round.

Logistics:

Pair up and stagger Start by 2:00

P1 goes at 0, 4, 8, and 12

P2 goes at 2, 6, 10, and 14

Supplementals (Extra Credit)

BIAS WORK:

CONDITIONING

5 ROUNDS (80%/sustain)

800m Run

50 Weighted Double Unders (or 74 reg DU)

600/450m Row

GYMNASTICS (80%/sustain)

3-5 Sets

3-7 U/B MU

1:00 Recovery Row/Ski

-Rest 1:30-

3-5 Sets

20 HSPU

1:00 Recovery Row/Ski

-Rest 1:30-