WOD

Announcements

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

Rowing Clinic – Feb 23rd

CrossFit Tigard PAW – CrossFit


Signup for the OPEN by Feb 8th to Guarantee your Team Shirt

Warm-up

PVC Passthroughs

8 AMRAP:

10 Alt Groiners (Big Lunge W/Elbow Towards Ground by Ankle)

5 Primal Pullthroughs

10 KB Power Swings

5 KB Goblet Squat w/Pause

Strength

Back Squat

On the 90 sec, 10 Rds:

3 Back Squat

*Build in weight for first 5 rounds, then hold across for the remaining 5

Back Squat (today’s working sets)

Metcon

KB – Lunge – T2B (Time)

6 Rounds For Time:

10 KB Swing (53/36)

10 Reverse Step Goblet Lunge (53/36)**

10 Toes to Bar

*RX+: 8 Rounds

**Hold KB at chest, goblet style. Stationary lunge, w/step backwards instead of forward. Alternate legs each step for 10 total reps.

***1 Heat, 20 mins CAP

Supplementals (Extra Credit)

BIAS WORK

CONDITIONING

3 SETS (85%)

21-15-9

Cal Row

Ski

-Rest 2:00 b/t sets-

STRENGTH (85%)

ARMAP x 7 Minutes

MAX Clean and Jerks (135/95)

-Rest 3:00-

AMRAP x 5:00

Max Snatches (115/75)

-Rest 2:00-

AMRAP x 3:00

MAX Thrusters (95/65)