WOD

Announcements

Please Sign up for the open by Feb 8th to make sure you get your team shirt!
“Sweat with your Sweetie” on Valentines Day.
Invite your sweetie or a friend to join you for any class on February 14th.
Advance RSVP Required.
RSVP, Here: https://321goproject.hatchbuck.com/OnlineForm/80395435126

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CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

3 Mins on Rower, Bike, or Jump Rope

Then, 2 Rounds:

10 Banded High Pull

10 Banded Good Morning

10 Banded Behind Neck Press

10 Banded OHS

Drills: Power Snatch w/Pauses

Start at Shin and Pause at Each Position Under Coach’s Call:

Shin

Above Knee

High Hang

Scarecrow

Catch

After 3-5 reps WITH pauses. Remove Pauses and Do 3-5 More at Coaches Call.

Strength

STRENGTH & SKILL

Power Snatch

Today’s Focus is Practice Cycling with Good Technique.

12:00 to Build to Moderate-Heavy Set of 5 Power Snatch

*Touch and Go.

Power Snatch (today’s best touch and go 5)

Metcon

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…etc

Power Snatch (95/65)

*After every set perform 10 Air Squats

E.G.

2 Power Snatch

10 Air Squat

4 Power Snatch

10 Air Squat

6 Power Snatch

Etc.

Finisher

3 SETS

20 L. Leg Hip Thrusts

20 R. Leg Hip Thrusts

1:00 Static Hold Glute Bridge

-Rest as needed b/t sets-