CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit
PVC and Overview. Brief warmup movements today before starting the 12 minute clock …
4 Rounds (12 mins CAP)
15 Plate G2OH
100ft Gun Walk
5 Burpee to Plate
*This is a warmup, but also part of todays working volume. Start at 60% pace and pick up as you go!
10 Mins on Rope Climb Technique
EMOM x 21 MINUTES
MIN 1: 1, 2, or 3 Rope Climbs*
MIN 2: 200m Sprint
MIN 3: 10 Alt. DB Snatch (Athlete Choice for Weight, Heavy)
*Athlete choice on number and style of rope climb. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.
Post load you used for snatches
Supplementals (Extra Credit)
Row for MAX meters
*No pacing here. Each set MAX effort. Keep track of each set.
10 MIINUTES To ESTABLISH…
1RM Squat Snatch
-Rest 5 MINUTES-
Then: FOR TIME
30 Squat Snatches*
*At 75% of 1RM Snatch