16536 SE 362nd Dr.
Sandy, OR 97055
(503) 327-3302
paleofitbox@crossfitpfb.com

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"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman

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Fund_Course

WOD, Sept 20th

(8 MIN):
400m Run or Row
Walking Lunges
Toe Touches
Russian Kicks
10 Iron Cross
10 Scorpions
10 Deep Squats (Holding onto rack)
5 Med Ball Deadlifts
5 Med Ball Front Squats
5 Med Ball Power Cleans

STRENGTH WORK
2 POWER CLEANS + 1 FRONT SQUAT (20 MIN):
7 sets x 3 reps (2 Power Clean + 1 Front Squat)
*Athletes will add weight working up to a moderate to heavy weight
*Today we are focusing on technique and barbell cycling
*Athletes should not drop the bar during the set

WOD
190920
For Time
600m Run or 750m Row
21 Power Cleans, #135/95
21 Front Squats, #135/95
400m Run or 500m Row
15 Power Cleans, #135/95
15 Front Squats, #135/95
200m Run or 250 Row
9 Power Cleans, #135/95
9 Front Squats, #135/95
(24 MIN TIME CAP)

WOD DETAILS
*Athletes can run or row
*600m Run = 400m + 200m
*Athletes can go straight into their front squat follow the last power clean, but they have to stand up all the way to complete the power clean
WOD Weight:
*RX+: #155/105 (Perspective: 72.50% of 1RM Squat Clean)
*RX: #135/95 Perspective: 65% of 1RM Squat Clean)
*Scaled: #115/85; #95/65; #75/55; #65/45; #45/35
*Beginner: Med Ball
***NOTE: Athletes should be able to cycle barbell at their WOD weight.

EXTRA
Accessory Work
“SUNS OUT GUNS OUT”
3 RDS (NFT):
10 DB Strict Press
10 Alt. DB Hammer Curls
10 Ring Rows
10 DB Arnold’s Press
10 Lateral Plate Raises

Mobility Work
1 MIN: Pigeon Pose (R/L)
1 MIN: Child’s Pose
Banded Sash Stretch (20R / 20L)

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