WOD

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April Events:
Rowing Workshop – April 6th

Rowing Clinic – April 6th

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CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview

7 AMRAP:

7 Prone PVC Press

7 TIGHT Kip Swings on Bar

7 Pushups

7 Reverse-Step Lunge (R+L = 2)

Drill P.O.P. for Press

Discuss how to find/estimate your max and calculate percentages.

Strength

Shoulder Press % Work:

5 Mins for Warmup Sets

E2MOM

1: 60% x 5

2: 70% x 5

3: 80% x AMRAP (5+, 10 Max*)

4: 65% x 5

5: 75% x AMRAP (do 85% for this set if you hit 10 at 80%)

Shoulder Press (plug in weight/reps for today’s heaviest AMRAP set)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP:

10 Toes to Bar

15 Pushup

20 Walking Lunge

Supplementals (Extra Credit)

BIAS WORK:

CONDITIONING

5 SETS (70%)

500m Row

15 Burpees

10 KBS (70/53)

50 Double Unders

-Rest 2:00-

STRENGTH

A) Back Squats

5 x 5 ; 65% ; (2111)

-Rest as needed b/t sets-

B) 3 SETS

20 Reverse Lunges*

*DBs Held at Sides

-Rest as needed b/t sets-