WOD

Announcements

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

Rowing Clinic – Feb 23rd

CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

7 Mins

10 Banded Pull Aparts

10 Banded GM

10 Lunge

10 Air Squat (Or Banded OHS)

Skills

PVC Pausing Power Clean Progression (3-5 reps of each on Coach Command)

1. Muscle Clean

2. Pause at Scarecrow + Drop to Catch (Quarter Squat)

3. High Hang to Pause at Scarecrow to Catch

4. Mid Thigh to Pause at Scarecrow to Catch

5. Shin to Pause at Mid Thigh to Pause at Scarecrow to Catch

6. Power Clean from Shin, No Pause

Strength

Power Clean

16 mins to find 1RM

Power Clean (today’s max)

Metcon

DU – Air Squat – HP Clean (Time)

5 Rounds For Time:

30 Double Unders

15 Air Squats

8 HANG Power Clean (115/75; Rx+ 155/105)

*Cap: 14 Mins

*Run 1 Heat

Supplementals (Extra Credit)

Bias Work

CONDITIONING (85%)

4 ROUNDS

75′ HSW

10 DB Deadlifts (65/45)

8 DB Hang Power Cleans

4 DB Shoulder to Overhead

-Rest as Needed-

AMRAP x 9 MINUTES

10 DB Snatches (65/45)

35 Double Unders