WOD

Announcements

SHIRT ORDER!
Memorial Day / Murph
Info/Order::
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**Please order by Friday May 10th to guarantee delivery by Memorial Day.

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

6 Mins:

5 Primal Pullthrough Plus Pushup

10 Down Dog Shoulder Taps

10 Alternating Groiners

10 Glute Bridges

PVC Paused Position Drills for Push Press

Pos 1 – Setup

Pos 2 – Hold Dip

Pos 3 – Full Extension

Strength

Push Press

5 Mins for Warmup Sets/Setup

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)

Push Press (today’s heavier AMRAP)

Metcon

G.I. Jane (Time)

For time:

100 Burpee Pull-ups

*Rx: choose a pullup bar just beyond your max standing reach

Scaling

1 – Height of pullup Bar – use shorted bar or use box or plates to get you closer to the bar. Do burpee, step up to box and do your jumping pullup.

2 – Reps – reduce reps to 75 or 50
*20 mins CAP

Clean Yo Chalks Up

BIAS WORK (EXTRA CREDIT)

STRENGTH

A) 8 SETS

Deadlift x 4 @ 2111

-Rest 2:00 b/t sets

B) Every 1:00 x 10 SETS

2 Hang Power Cleans + 3 TNG Power Cleans*

C) EVERY :15 x 32 SETS

1 Power Clean @ 85% of 1RM PC

*Start light and build each set

GYMNASTICS

A) EMOM x 10 MINUTES

Min 1 – Free standing HSPU Practice

Min 2 – :30 Triple Under Practice

B) EMOM x 30 MINUTES

0-10: 3 Def Strict HSPU with 14/10# Vest

11-20: 1 Rope Climb + 3 MU

21-30: 10 TTB + 10 Push-ups

CONDITIONING

With A Partner…

1 Mile Run

30 Power Cleans (225/155)

60 BMU

30 Power Cleans (225/155)

1 Mile Run

*Run the mile together. Break up the rest of the movements however you’d like!