WOD

CrossFit Happy Valley, CrossFit Tigard PAW – CrossFit

Warm-up

PVC passthroughs

5 Mins (lighter KB)

7 Power Swings

6 Goblet Lunge

5 Goblet Squats

10s Samson / side

Brief Front Squat Review with PVC

Strength

Front Squat

5 Mins for Warmup Sets

E2MOM

1: 60% x 5

2: 70% x 5

3: 80% x AMRAP (Goal: 5-7, Stop if you get to 10)

4: 65% x 5

5: 75% x AMRAP (if you hit 10 @80%, do 85% for this set instead of 75)

Notes: 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 5-7 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.

Front Squat

Metcon

Swing – Squat – Situp (Time)

3 Rds For Time:

20 KB Swing (53/36)

20 KB Goblet Sq (53/36)

50 AbMat Situps

*12 mins CAP, 1 heat

BIAS WORK (EXTRA CREDIT)

CONDITIONING

2 SETS (85%)

100 Cal Row

1600m Run

100/75 Cal Ski or 75/50 Cal Bike

-Rest 5:00 b/t sets-

STRENGTH

A) Every 1:00 x 10 SETS

2 TNG Power Snatch + 2 OHS

B) EVERY :10 For 5 MINUTES

1 Squat Snatch @ 75% of 1RM Power Snatch

-Rest 5:00 and Repeat for another 5 minutes-