16536 SE 362nd Dr.
Sandy, OR 97055
(503) 436-7872
paleofitbox@crossfitpfb.com

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

Challenge Yourself-

Push your limits everyday!
"Forging Elite Fitness"
Unleash your inner athlete!

What is CrossFit?

Get Started

Fund_Course

WOD, Sep 20

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
Baby Elephants
12 SUPERMANS
12 Iron Cross
12 SCORPIONS
Then:
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

OLYMPIC WORK
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)
OR
Hang Power Snatch (below knee)
3set x 3rep @65%
3set x 3rep @70%

WOD
180902O
14 Min AMRAP of:
50 Double-Unders
20 DB OHS (10 ea Side), #50/35
50 Double-Unders
12 C2B Pull-Ups
50 Double-Unders
20 Alt DB Snatch
50 Double-Unders
12 C2B Pull-Ups

OLY WK6 DAY4
WORKOUT
Hang Muscle Snatch (below knee) – 40%x3x2, 45%x3, (45%x3, 45%x3)
Snatch Balance – 70%x3, 75%x3, 80%x3, 80%x3
*Increase weights in ( ) if you feel good

WP Facebook Auto Publish Powered By : XYZScripts.com