WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC and Overview

7 AMRAP:

10 Prone PVC Press

:20 Bar Hang

10 Pushups

10 TIGHT Kip Swings on Bar

Drill P.O.P. for Press

Today’s strength is about finding a repetition maximum rather than a weight maximum. The goal is to choose a weight where you can do a max effort set in the 3-5 Rep range.

If your recent “estimated max” in wodify is higher than your previous tested 1RM, use the higher number to base your percentages on.

Strength

Shoulder Press

5 Mins for Prep/Warmup Sets

Then, E2MOM :

1: 65% x 3

2: 75% x 3

3: 85% x AMRAP (Goal: 3-5, Stop if you get to 10)

4: 70% x 3

5: 80% x AMRAP (if you hit 10 reps @85%, do 90% for this set)

Shoulder Press (Post load and reps for your heaviest AMRAP)

Metcon

Vertical Conflict (AMRAP – Reps)

9 Mins AMRAP

2-4-6-8-10-12-14-etc.

S2OH (135/95)

Chest to Bar Pullup

Reps Cheat Sheet:

2+2 = 4 Reps

+4+4 = 12 Reps

+6+6 = 24 Reps

+8+8 = 40 Reps

+10+10 = 60 Reps

+12+12= 84 Reps

+14+14= 112 Reps
Logistics: Run two heats, open style

Supplementals (Extra Credit)

Bias Work

CONDITIONING

10 SETS (85%)

12 Cal Ski Erg or Ball Slam

10 Cal Row

8 Cal Bike

-Rest 1:00 b/t sets- .

STRENGTH

A. Warm-up

100′ Sprint

3/3 Single Leg Box Jumps

5 Reverse MedBall Throws

B. E2MOM x 12 MINUTES

2 TNG Power Snatches + 3 HPS

C. EVERY :30 x 20 SETS

1 Power Snatch @ 70% of 1RM Power Snatch