Announcements
ROWING CLINIC w/Coach Caitlin! Feb 23rd
Details and RSVP:
CrossFit Tigard PAW – CrossFit
Warm-up
PVC Passthroughs
3 Rounds (7 mins CAP)
10 Lunge
10 Power Swing
10 Lying Leg Crossover
10 Scorpions
QUICK Skill Review: Deadlift
Top Down, W/Barbell or PVC
Define positions at
– Lockout
– Above Knee
– Just Below Knee
– Shin
Strength
5 Mins to Warmup,
Then… on the 2:15 for 6 Rounds:
3 Deadlift @ 75%-80% 1RM
Deadlift (today’s working sets at 75-80%)
Accessories
“Flex Friday”
Metcon (No Measure)
“Flex Friday”
5 Rounds, NOT for time:
8-12 HSPU**
8-12 Barbell Bentover Row
10 Band-Resisted Situps
*Rest as needed between movements, but move deliberately
**Scale HSPU to Box HSPU, or Seated Dumbell Presses
Supplementals (Extra Credit)
BIAS WORK:
CONDITIONING
2 Rounds (@85%-90% intensity)
100 DU
20 OHS (115/75)
100 DU
20 DB Snatches (50/35)