WOD

Announcements

ROWING CLINIC w/Coach Caitlin! Feb 23rd
Details and RSVP:

Rowing Clinic – Feb 23rd

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

EMOM x 9 (progressing the row every round)

1 — AMRAP 3 Snatch DL & 3 Muscle Snatch (empty barbell, focus on form)

2 — AMRAP 3 Wall Balls / 3 Burpees (w/ a tall jump — full hip open!)

3 — Row (EZ first rd, moderate 2nd, hard 3rd)

Skills: Drill snatch P.O.P.

Metcon

Metcon (3 Rounds for reps)

“Round 1:”

AMRAP x 5 MINUTES

Max Wall Ball (20/14)

-Rest 2:00-

“Round 2”

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

“Round 3”

AMRAP x 5 MINUTES

Max Power Snatch (95/65; Rx+ 135/95)

Finisher

3 SETS

10 Romanian Deadlifts*

40 Glute Bridges**

-Rest as Needed-

*Slow descent, performed w/ workout weight

**Fast and unbroken

Supplementals (Extra Credit)

Bias Work

CONDITIONING

5 – 6 SETS (EZ/50%)

1 min each…

Bike

Plank

Row

Step-up

Single Unders

Wall-sit

CONDITIONING (85%+)

AMRAP x 12 MINUTES

60 Double unders

30 Pushups

15 C2B