WOD

Announcements

April Events:
Rowing Workshop – April 6th

Rowing Clinic – April 6th

Oly Course is SOLD OUT!

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

3 Rounds (7 min Cap)

10 PVC-Overhead Lunge

10 Up-Downs

10 PVC Pressing Snatch Balance

10 Scap Pullups

Power Snatch Movement Primer (5 mins)

Strength

Power Snatch

11:00 to find Touch and Go 5RM Power Snatch

Power Snatch (touch and go 5 rep for the day)

Metcon

Cauliflower Rice (AMRAP – Rounds and Reps)

4 Rounds:

3 Min AMRAP*:

4 Burpee Box Jump Over (24/20)

4 CTB Pullup

–3 Min Rest before next round–

*Pick up where you left off each round. Complete as many rounds and reps as possible across all 4 intervals.

**Logistics Tip: for larger groups, start half class during the second 3:00 interval.

Supplementals (Extra Credit)

Bias Work:

CONDITIONING

3 SETS (EZ)

8:00 Run

-Rest 2:00 b/t sets-

*Breath through nose only

STRENGTH (A & B)

A) E2MOM x 10 MINUTES:

3 Split Jerks @ 65%

B) EMOM x 10

1 Strict MU