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

Workout Of the Day

WOD, Apr 20

WARM-UP
12 Min:
400 meter Run
Walking Lunges
Russian Kicks
Bear Crawls
Toe Touches
10 HR Push Ups
10 PVC Pass Arounds
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Windmills
200 meter Run

MOBILITY WORK
3 Min:
Pigeon Pose – 1 Min Ea Side
Overhead Stretch On Wall – 1 Min

WOD REHEARSAL
5 Min:
Ea Partner
200 meter Run
10 T2B (5 ea)
10 BOYP (5 ea)

WOD
190408F
Partner WOD:
21-18-15-12-9-6-3
Rep Rnds For Time of:
200 Meter Run, then:
T2B
BOYP
(Complete 200 meter Run prior to each Rnd. Both
partners must be complete with run prior to
starting any T2B.)
[35 Min Time Cap]

OLY WK8 DAY6
WORKOUT
Back Squat – 80%x3x5
Snatch – HS
Clean & Jerk – 1+1 – HS
Clean Deadlift (pause 3 sec 1″ off floor first 2 reps) – 100%x5x3

WOD, Apr 19

WARM-UP
12 Min:
200 meter Run
10 HR Push-Ups
10 Squats
10 Glute Raises
10 Iron Cross
10 SCORPIONS
10 PVC Pass Arounds
10 PVC Good Mornings
200 meter Run
Then:
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

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

WOD REHEARSAL
5 Min:
100 Meter Run
6 Pwr Snatch
100 Meter Run
4 Pwr Clean & Jerk
100 Meter Run
2 Thrusters

WOD
190408E
For Time:
1000 Meter Run (800+200)
30 Power Snatch, #95/65
800 Meter Run (400+400)
30 Pwr Clean & Jerk
600 Meter Run (400+200)
30 Thrusters
(30 Min Time Cap)

OLY WK8 DAY5
WORKOUT
Power Clean + Push Press (% of PP) – 75%x2(2+1)x5
Snatch Push Press + Snatch Balance (% of snatch) – 70%x3+1×5
Snatch Pull – 90%x3x5

WOD, Apr 18

WARM-UP
12 Min:
400 meter Run
12 Squats
12 Glute Raises
12 SUPERMANS
12 Iron Cross
12 SCORPIONS
12 Reverse Lunges
Russian Kicks
Toe Touches
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
200 meter Run

OLYMPIC WORK
25 Min:
Jerk (From Rack)
1set x 3rep @EB
1set x 3rep @55%
1set x 3rep @60%
1set x 3rep @65%
1set x 3rep @70%
1set x 3rep @75%

WOD
190408D
3 Rnds For Time of:
400 Meter Run
12 Deadlifts, #225/155
21 Box Jumps, 20″
(15 Min Time Cap)

OLY WK8 DAY4
WORKOUT
Clean – 75%x3x5
Jerk – 75%x3x5
Front Squat – 70%x2x5
Clean Pull – 90%x3x5

WOD, Apr 17

WARM-UP
10 Min:
200 meter Run
Russian Kicks
Toe Touches
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
200 meter Run
Then:
Modified Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

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

OLYMPIC WORK
25 Min:
Pwr Snatch + OHS
1set x 3+3rep @ EB
1set x 3+3rep @55%
1set x 3+3rep @60%
1set x 3+3rep @65%
5set x 3+3rep @70%

WOD
190408C
3 Rnds For Time of:
10 Front Squats, #185/135
20 Pull-Ups
50 Double-Unders
(15 Min Time Cap)

OLY WK8 DAY3
WORKOUT
Power Snatch + Snatch Push Press + Overhead Squat – 70%x3+3+3×5
Power Clean + Power Jerk – 70% x 2(1+1) x 5
Snatch Pull – 90%x3x5

WOD, Apr 16

WARM-UP
10 Min:
200 meter Run
Walking Lunges
12 HR Push-Ups
Toe Touches
Russian Kicks
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
12 PVC Windmills
Then:
Barbell Warm-up
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats

OLYMPIC/STRENGTH WORK
30 Min:
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)
OR
Back Squat
1set x 3rep @EB
1set x 3rep @55%
1set x 3rep @60%
1set x 3rep @65%
1set x 3rep @70%
5set x 3rep @75%

WOD
190408B
4 Rnds For Max Reps in 60 Sec Ea of:
Wall Balls, #20/14
Push Press, #95/65
Box Jumps, 24″/20″
1 Min Rest

OLY WK8 DAY2
WORKOUT
Snatch – 75%x3x5
Power Jerk – 75%x3x5
Back Squat – 75%x3x5
Snatch Deadlift (pause 3 sec 1″ off floor first 2 reps) – 100%x5x3

WOD, Apr 15

WARM-UP
10 Min:
200 meter Run
Walking Lunges
10 HR Push-Ups
Toe Touches
10 SUPERMANS
Russian Kicks
10 Glute Raises
Bear Crawls
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

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

OLYMPIC WORK
30 Min:
Squat Clean 1RM
3-3-2-2-1-1-1
(Find New 1RM)

WOD
190408
5 Rnds For Time Of:
10 Pwr Snatch, #115/80
10 BOTB
(15 Min Time Cap)

OLY WK8 DAY1
WORKOUT
Snatch – HS
Clean & Jerk 1+1 – HS

WOD, Apr 13

WARM-UP
200 meter Run
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
10 PVC Pass Arounds
10 PVC OHS
10 Iron Cross
10 SCORPIONS
Then:
Modified Barbell Warm-Up
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Snatch Grip Push Press
5 Overhead Squats

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

WOD REHEARSAL
5 Min:
1 Round
2 Pull-ups
2 OHS
2 Box Jumps
2 Thrusters
2 T2B
2 Front Squats
2 Burpee Box Jumps
2 Clusters
*2 reps each partner, waterfall style. Performed with opening overhead squat weight.

WOD
190407E
3 Partner WOD
For Time:
100 Pull-Ups
100 OHS, #75/55
80 Box Jumps, 24″/20
80 Thrusters, #95/65
60 T2B
60 Front Squats, #115/80
40 Burpee Box Jumps
40 Clusters, #135/95
(30 Min Time Cap)

OLY WK7 DAY6
WORKOUT
Snatch from Power Position – 50%x2x5
Power Clean + Power Jerk (% of PC) – 60%x1+1×5

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