WOD

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CrossFit Tigard PAW – CrossFit

Warm-up

Group: Push Press , Power Clean and Push Jerk Prep (No Measure)

PVC Passthroughs

Samson Stretch 30/30

2 Rounds:

5 Primal Pullthrough

10 Snow Angels

20 Plank Shoulder Taps

2 Rounds:

10 Marching Glute Bridge

10 Pushup w/Release

Skills

Coach: have class pause at each position, cueing points of performance, for 3-5 reps.

Then remove pauses.

Position 1 – Dip

Position 2 – Tall (triple ext.)

Position 3 – “Punch” (Catch – drive heels into floor as you “punch”)

*Spend some time discussing receiving the bar in the rack position after a heavy jerk.

Strength

Push Jerks

On the 90 sec, 10 Rds:

2 Push Jerks

*Build in weight for first 5 rounds, then hold across for sets 6-10.

Push Jerk (today’s working sets)

Metcon

Metcon (Calories)

EMOM x 16 MINUTES

MIN 1 — :50 Max Cal Bike

MIN 2 — 12 DB Push Press (40/30; Rx+ 50/35) + 6 Up-Downs

MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs

MIN 4 — Rest

Score: total cals on bike

Cooldown