WOD

Announcements

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

Rowing Clinic – Feb 23rd

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)