WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC Passthroughs

3 Rounds (6 mins CAP)

10 Primal Pullthroughs

20 Plank Shoulder Taps

5 Plate Ground to OH

10 OH Plate Lunge

:20 Bar Hang

Jerk Drlls:

Group Position Drills w/PVC

Positions:

1- Setup

2 – Drip

3 – Tall

4 – Split

5 – Recover (practice receiving barbell)

Strength

Split Jerk

7 Mins for warmup sets

On the 2 Minute, 5 Sets:

3 Split Jerks @ 75-80%

Split Jerk (5×3 @ 75-80%)

Metcon

Chins, Strictly For Time (Time)

For Time:

45 Strict Chins (Rx+ 60)

*Every time you break a set, do 30 double unders

** 15 Mins CAP

Scaling:

A) Use an amount of band that you can do 5-10 reps when fresh. B) HARD ring rows.

BIAS WORK (EXTRA CREDIT)

Gymnastics:

EMOM x 15 MINUTES

Minutes 0 – 5: 10 strict HSPU

Minutes 6 – 10: 5 Burpee MU

Minutes 11 – 15: 10 C2B + 10 GHDs

Conditioning:

3 Sets (70%)

1 Mile Run

-Rest 3:00-