WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview. Brief warmup movements today before starting the 12 minute clock …

“Warmup”

4 Rounds (12 mins CAP)

200m Run

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!

Skills

10 Mins on Rope Climb Technique

Metcon

Metcon (Weight)

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)

BIAS WORK

CONDITIONING

4 SETS

:30 On

:30 Off

Row for MAX meters

*No pacing here. Each set MAX effort. Keep track of each set.

STRENGTH

10 MIINUTES To ESTABLISH…

1RM Squat Snatch

-Rest 5 MINUTES-

Then: FOR TIME

30 Squat Snatches*

*At 75% of 1RM Snatch