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

Workout Of the Day

WOD, Feb 18

WARM-UP
200 meter Run
Walking Lunges
12 Glute Raises
Russian Kicks
12 SUPERMANS
Toes Touches
200 meter Run
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Squat Hold – 1 Min
Pigeon Pose – 1 Min Ea Side

INTRO SKILL WORK
Fundamentals:
– Squat
– Front Squat
– Overhead Squat

STRENGTH WORK
Back Squat
1set x 3rep @70%
2set x 3rep @80%
2set x 3rep @85%

WOD
190216
21-15-9 Rep Rnds For Time Of:
Wall Balls, #20/14
SDHP, #75/55
Box Jumps, 24″/20″
Push Press, #75/55
BOTB
(15 Min Time Cap)

OLY WK6 DAY1
WORKOUT
Hang Snatch (knee) – 70%x2, 75%x2, 80%x1, 85%x1, 90%x1x3
Snatch High-Pull – 90%x3, 95%x3, 100%x3, 70%x3
Back Squat – 70%x3, 80%x3, 85%x3x2

WOD, Feb 16

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
12 Toe Reaches
12 Iron Cross
12 SCORPIONS
then:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Front Rack Stretch – 1 Min
Down Dog with Foot Pedals – 1 Min

WOD REHEARSAL
Ea Partner:
200 Meter Run
5 BOTB
5 Deadlifts
5 Hng Pwr Cleans
3 Push Jerks

WOD
190209G
*Partner WOD
5 Rnds For Time of:
40 Cal Row (20 ea) OR 32 Cal Bike (16 ea)
15 BOTB, #155/105
12 Deadlifts
9 Hng Pwr Cleans
6 Push Jerks
*The person not completing the work must
hold a dumbbell, #50/35, in the front rack position. Partners
can share the work as they desire.*
(35 Min Time Cap)

OLY WK5 DAY6
WORKOUT
Snatch (% of HS) – HS, 70%x1, 75%x1, 80%x1
Clean & Jerk (% of HS) – HS, 70%x1+1, 75%x1+1, 80%x1+1
1 1/4 Front Squat (using bounce) – 70%x2, 75%x2, 80%x2x2
Back Squat Jump – 25%x3x3

WOD, Feb 15

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
Russian Kicks
Toe Touches
12 Squats
200 meter Run
Then:
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Pigeon Pose– 1 Min Ea Side
Overhead Stretch on Wall – 1 Min

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Clean & Jerk: 5set x 3rep

OLYMPIC WORK
Pwr Snatch
1set x 2rep @70%
1set x 2rep @75%
1set x 1rep @80%
3set x 1rep @85%

WOD
190209E
15 Min AMRAP of:
16 Alt DB Snatch, #50/35
30 Double-Unders
16 Box Jumps, 24″/20″
30 Double-Unders

OLY WK5 DAY5
WORKOUT
Power Snatch – 70%x2, 75%x2, 80%x1, 85%x1x3
Jerk Drive – 90%x3x3

WOD, Feb 14

WARM-UP
200 meter Run
Walking Lunges
12 HR Push-Ups
200 meter Run
Toe Touches
12 Glute Raises
200 meter Run
Russian Kicks
12 Iron Cross
12 SCORPIONS
12 Toe Reaches
200 meter Run

MOBILITY WORK
Pigeon Pose – 1 Min Ea Side
Front Rack Stretch – 1 Min

STRENGTH WORK
Front Squat
5set x 3rep @60%

WOD
190209D
5 Min AMRAP of:
21 KB Swing, #53/35
15 Wall Balls, #20/14
9 Front Squat, #135/95

Rest 3 Min, then:

5 Min AMRAP of:
21 KB Swing, #53/35
15 Wall Balls, #20/14
9 Front Squat, #115/80

OLY WK5 DAY4
WORKOUT
Hang Clean (knee) – 70%x2, 75%x2, 80%x1, 85%x1x4
Clean High-Pull – 85%x3, 90%x3, 95%x3, 70%x3
Front Squat – 60%x2x5

WOD, Feb 13

WARM-UP
200 Meter Run
12 Squats
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 Toe Reaches
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Alt Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Childs Pose – 1 Min
Front Rack Stretch – 1 Min

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Snatch: 5set x 3rep

OLYMPIC WORK
Pwr Clean & Push Jerk
1set x 1+1rep @70%
1set x 1+1rep @75%
1set x 1+1rep @80%
3set x 1+1rep @85%

WOD
190209C
15 Min AMRAP of:
42 Double-Unders
15 Pull-Ups
12 BOTB
9 Clean & Jerks, #155/105

OLY WK5 DAY3
WORKOUT
Power Clean + Power Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1×3
Snatch Balance – HS

WOD, Feb 12

WARM-UP
200 meter Run
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Arounds
12 PVC OHS
12 Iron Cross
12 SCORPIONS
12 Glute Raises
12 SUPERMANS
Walking Lunges
Toe Touches
Russian Kicks
200 meter Run

MOBILITY WORK
Pigeon Pose – 1 Min ea Side

WOD REHEARSAL
6 Alt DB Squat Cleans
100 Meter Med Ball Run

WOD
190209B
8 Rnds For Time of:
12 Alt DB Squat Cleans, #50/35
200 Meter Med Ball Run
(30 Min Time Cap)

OLY WK5 DAY2
WORKOUT
Hang Snatch (knee) – 70%x2, 75%x2, 80%x1, 85%x1x4
Snatch High-Pull – 85%x3, 90%x3, 95%x3, 70%x3
Back Squat – 70%x3, 75%x3, 80%x3, 85%x3x2

WOD, Feb 11

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
200 meter Run
Bear Crawls
Russian Kicks
200 meter Run
12 Iron Cross
12 SCORPIONS
12 Glute Raises
12 Squats
200 meter Run

MOBILITY WORK
Pigeon Pose – 1 Min Ea Side
Front Rack Stretch – 1 Minute

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression
– Barbell Clean Progression

STRENGTH WORK
1 1/4 Front Squat (using bounce)
1set x 2rep @70%
5set x 2rep @75%

WOD
190209
12 Min AMRAP of:
Ascending Ladder
3 Thrusters, #95/65
3 T2B
10 Cal Row OR 8 Cal Bike
(Add an additional 3 Reps to the Thrusters &
T2B Ea Rnd)

OLY WK5 DAY1
WORKOUT
Snatch – 70%x1x6
Clean & Jerk – 70%x1+1×6
1 1/4 Front Squat (using bounce) – 70%x2, 75%x2x3
Back Squat Jump – 25%x3x3

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