WOD

Announcements

SHIRT ORDER!
Memorial Day / Murph
Info/Order::
https://forms.gle/V43MnRU11hVxbNeb6

**Please order by Friday May 10th to guarantee delivery by Memorial Day.

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC passthroughs

5 Mins (lighter KB)

10 Power Swings

5 Goblet Squats

10 Standing Knee Pulls or Foot Pulls

Brief Back Squat Review with PVC. Pause in bottom and establish ROM.

Strength

Back Squat

6 Mins for Warmup Sets

Then, E2MOM

1: 70% x 5

2: 80% x 3

3: 90% x AMRAP (Goal: 2-3, stop if you get more than 7)

4: 75% x 1

5: 85% x AMRAP (if you hit 7 reps @90%, then do 95% for this set)

Back Squat (today’s heavier AMRAP)

Metcon

Ursula (Time)

For Time:

50 Front Squats (75/55; Rx+ 95/65)

50/35 Cal Bike

50 Front Rack Lunge (75/55; Rx+ 95/65)

12 Mins CAP
For larger groups, start a second wave at 6:00 (will need own barbell)

BIAS WORK (EXTRA CREDIT)

CONDITIONING

3 SETS (85%)

50/35 Cal Row

50/35 Cal Bike

50/35 Cal Ski (or 50 Sledgehammer Strikes to Tire)

-Rest 5:00 b/t sets-

STRENGTH

A) Every 1:00 x 10 SETS

1 Hang Power Snatches + 1 Power Snatch*

B) EVERY :15 x 32 SETS

1 Squat Snatch @ 75% of 1RM Power Snatch

*Start light and build each set