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Sandy, OR 97055
(503) 436-7872
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, Nov 15

WARM-UP
400 meter Run, then:
2 Rnds of:
10 Squats
10 Glute Raises
10 Toe Reaches
10 PVC Pass Through
10 PVC Good Mornings
10 PVC Windmills
Then:
Modified Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats

OLYMPIC WORK
Snatch
5set x 1rep @60%
Clean & Jerk
5set x 1+1rep @60%

WOD
Amanda
9-7-5 Rep Rnds for time of:
Muscle Up
Squat Snatch, #135/95
*If you don’t have MU, then: do 2 Pull-Up/2 Ring Dips or HR Push-Ups for each MU
(12 Min Time Cap)

OLY WK14 DAY4
WORKOUT
Snatch – 60%x1x5
Clean & Jerk – 60%x1+1×5

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