16536 SE 362nd Dr.
Sandy, OR 97055
410-978-8505
paleofitbox@crossfitpfb.com

CrossFit -

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

WOD, 12 Feb

WARM-UP
100 DU/200 Singles
Then:
2 Rnds NFT of:
12 PVC Pass Through
12 PVC Good Mornings
12 PVC Pass Arounds
12 PVC OHS
Then:
Baby Elephants (Full Mats)

OLYMPIC WORK
High-hang Squat Snatch
5set x 2rep @60%

WOD
160131D
21-15-9 Rep Rnds for time of:
Power Snatch, #135/95
HSPU

OLY WK5 DAY5
WORKOUT
Overhead squat – 65% (of snatch) x 3 x 5; 3 sec pause in bottom
Tall snatch – 3 x 3; find weight that allows good speed and sharp turnover
High-hang snatch – 60% x 2 x 4

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