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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
