WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

Grab Jump Rope and THIN Band

3 Rounds:

7 Banded High Pulls

7 Banded Good Morning

7 Banded Sn Grip Behind Neck Press

7 banded OHS

30 Single Unders or Double Unders

W/PVC:

3-5 Pressing Snatch Balance

3-5 Heaving Snatch Balance

3-5 Snatch balance

3-5 Snatch from Scarecrow

3-5 Tall Snatch

3-5 High Hang Snatch

(1 Hang Snatch + 1 Snatch Balance) x 2-3

Then immediately into 12:00 with barbell to start todays complex.

Strength

Snatch Complex

12 Mins to Find Max Complex for:

1 Hang Snatch + 1 Snatch Balance (catch full squat)

Complex: Hang Snatch + Snatch Balance

Metcon

Half class starts on A, Half Class Starts on B.

If you finish before 10:00, rest until 10:00 and start the other WOD.

If you hit the 10:00 Cap, you’ll go immediately into second WOD at 10:00 Mark.

Score each WODs time separately. If you hit time cap, your score is 10:00 Plus 1 second for every rep you did not complete.

A: Metcon (Time)

3 RFT: (10 Mins CAP)

50 Double Unders

20 DB Push Press (40/30; Rx+ 50/35)

:30 HS Hold (wall)

1:00 REST

Include rest in working time. 10 Mins Cap.

B: Metcon (Time)

3 RFT: (10 Mins CAP)

20/15 Calorie Row

10 Strict Ring Dip (Rx+ 7 Ring Muscle Ups)

1:00 Rest

Include rest in working time. 10 Mins Cap.