WOD

Announcements

Nutrition Challenge Kicks off Jan 19th!
Details and Registration:
http://cftigardnewyearnutritionchallenge-20192019.wodifyrise.com

CrossFit Tigard PAW – CrossFit

Warm-up

PVC passthroughs

AMRAP x 8 Minutes

8 Alt. Lunges w/ PVC Pass

8 Scap Pull-ups

8 Behind Neck Presses (empty bar)

25’ Low Butt Bear Crawl Down and Back

Skills

**Snatch Bar Warmup

7 Snatch Grip Deadlifts

5 Dip, Drive, High Pull

5 High Hang Muscle Snatch

5 High Hang Power Snatch

5 Above The Knee Power Snatch

2 Sets of Todays Complex

–>3 Sn DL + 3 HPSn

Strength

Build to Moderate Load Complex:

3 Snatch Deadlift + 3 Hang Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

13 Hang Power Snatch (95/65)

13 Pull-ups

Scaling Recs:

Lvl 3: 65/45, Pullup

L2: 55/35; Banded Pullup

L1: 35/25; Ring Row

Supplementals (Extra Credit)

Bias Work

CONDITIONING

For Time

2k Row

200m Double Unders

2 Mile Run

GYMNASTICS (80%/sustain)

FOR TIME

100′ HSW

8 MU

75′ HSW

6 MU

50′ HSW

4 MU

-Rest as needed between workouts-

FOR TIME

21 TTB

21 HSPU

3 RC

15 TTB

15 HSPU

2 RC

9 TTB

9 HSPU

1 RC