WOD

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

2 Rounds, w/PVC, Coach through each movement.

– Stationary Inchworm

– 3 Behind Neck Sn Grip Press (standing)

– 3 Behind Neck Sn Grip Press (from quarter squat)

– 3 Behind Neck Sn Grip Press (full squat)

– 3-5 Overhead Squat

– 3-5 Above Knee Muscle Snatch

– 3-5 Hang Power Snatch + OHS

——

Then, Coaches choice drills for full movement, and advise on approaching 1RM

Strength

20:00 to find …

1 Rep Max Snatch

Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Double DB Snatch (40/30; Rx+ 50/35)

30 Double Unders

Supplementals (Extra Credit)

BIAS WORK:

CONDITIONING

4 Sets (85%/tough)

1:00 Bike

1:00 Burpee Box Jump Over (24/20)

1:30 Rest

-Rest 5:00-

4 Sets (85%/tough)

1:00 Row

1:00 WB (20/14)

1:30 Rest

STRENGTH

E2MOM x 16 MINUTES

12 Deadlifts (50%)

14 HSPU