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

Workout Of the Day

WOD, Apr 12

WARM-UP
200 meter Run
12 Squats
12 Iron Cross
12 SCORPIONS
12 Reverse Lunges
12 Glute Raises
12 HR Push-Ups
Then:
Barbell Warm-up
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression

WOD REHEARSAL
5 Min:
1 Round
200 Meter Run
10 Wall Balls
20 Double-Unders

WOD
190407D
5 Rounds:
4 Min
400 meter Run, then:
AMRAP of:
10 Wall Balls, #20/14
30 Double-Unders
3 Min Rest

OLY WK7 DAY5
WORKOUT
Snatch – 70%x2, 75%x1, 80%x1x3
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1
Snatch Pull – 90%x2x3
Front Squat – 70%x2, 75%x1, 85%x1

WOD, Apr 11

WARM-UP
10 Min:
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Iron Cross
12 Scorpions
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Pass Throughs
12 Windmills

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

STRENGTH/OLYMPIC WORK
25 Min:
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)
OR
Snatch
1set x 4rep @EB
1set x 3rep @55%
1set x 2rep @60%
1set x 2rep @65%
1set x 2rep @70%
1set x 1rep @75%
3set x 1rep @80%

WOD
190407C
15 Min AMRAP of:
15 T2B
15 KB Swings, #53/35
30 Sit-Ups

OLY WK7 DAY4
WORKOUT
Snatch – 70%x2, 75%x1, 80%x1, 85%x1x3
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1
Clean Pull – 90×2, 95%x2x2
Back Squat – 70%x3, 80%x2, 85%x2x2

WOD, Apr 10

WARM-UP
10 Min:
200 meter Run
12 Squats
Russian Kicks
Toe Touches
Walking Lunges
12 Iron Cross
12 SCORPIONS
Then:
Barbell Warm-up 2
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press BTN
5 Overhead Squats
5 Snatch Grip Stiff Legged DL
5 Front Squats

MOBILITY WORK
3 Min:
Child’s Pose – 1 Min
Overhead Stretch on Wall – 1 Min

INTRO SKILL WORK
Fundamentals:
– Press
– Push Press
– Push Jerk

STRENGTH WORK
25 Min:
Overhead Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)

WOD
190407B
15 Min AMRAP of:
60 Double-Unders
45 Squats
21 BOTB
15 Push Jerks, #135/95

OLY WK7 DAY3
WORKOUT
Snatch – HS
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1
Front Squat – 70%x2, 80%x2, 85%x1, 90%x1x3

WOD, Apr 9

WARM-UP
10 Min:
200 meter Run
12 HR Push-Ups
12 Glute Raises
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC Pass Arounds
12 PVC Windmills
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

OLYMPIC/STRENGTH WORK
30 Min:
Clean & Jerk 1RM
3-3-2-2-1-1-1…
(Use as many singles as needed)
OR
Front Squat
1set x 3rep @EB
1set x 3rep @55%
1set x 3rep @60%
1set x 3rep @65%
5set x 3rep @70%

WOD
190407
3 Min AMRAP of:
21 Wall Balls, #20/14
15 Power Cleans, #135/95
9 Burpee Box Jumps, 24″/20″
3 Min Rest, then:

3 Min AMRAP of:
21 Wall Balls
15 Power Cleans, #115/80
9 Burpee Box Jumps
3 Min Rest, then:

3 Min AMRAP of:
21 Wall Balls
15 Power Cleans, #95/65
9 Burpee Box Jumps

OLY WK7 DAY2
WORKOUT
Hang Power Clean + Power Jerk (% of PC) – 70%x1+1, 75%x1+1, 80%x1+1, 70%x1+1
Front Squat – 70%x2x3

WOD, Apr 8

WARM-UP
10 Min:
200 meter Run
Toe Touches
10 Glute Raises
200 meter Run
Walking Lunges
12 Squats
200 meter Run
Russian Kicks
12 Iron Cross
12 SCORPIONS
12 SUPERMANS

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

OLYMPIC WORK
30 Min:
Clean & Jerk 1RM
3-3-2-2-1-1-1…
(Use as many singles as needed)

WOD
190327E
21-15-9 Rep Rnds For Time of:
Squat Snatch, #95/65
Pull-Ups
(12 Min Time Cap)

OLY WK7 DAY1
WORKOUT
Hang Power Clean + Power Jerk (% of PC) – 70%x1+1, 75%x1+1, 80%x1+1, 70%x1+1
Front Squat – 70%x2x3

WOD, Apr 6

WARM-UP
400 meter Run, then:
2 Rnds of:
12 PVC Pass Arounds
12 PVC OHS
12 PVC Good Mornings
12 PVC Pass Throughs
12 PVC Windmills
then:
Baby Elephants
12 Iron Cross
12 SCORPIONS
400 meter Run

MOBILITY WORK
Ankle Stretch – 30 Sec ea Side
Child’s Pose – 1 Min

WOD
190327D
3 Partner WOD
25 Min AMRAP of:
120/90 Cal Row or 90/60 Cal Bike
60 Alt Dumbbell Snatches, #50/35
300 Double Unders
*9 Rope Climbs
*Race to the Rope.

OLY WK6 DAY6
WORKOUT
Snatch – 70%x2, 75%x1, 80%x1x3
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 90%x1+1, 85%x1+1×2
Clean Pull – 95%x2, 100%x2, 105%x2, 85%x2

WOD, Apr 5

WARM-UP
200 meter Run
12 Squats
Walking Lunges
200 meter Run
12 HR Push-Ups
Toe Touches
200 meter Run
Russian Kicks
12 HR Push-Ups
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

MOBILITY WORK
Child’s Pose – 1 Min
Pigeon Pose – 1 Min ea Side

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

WOD REHEARSAL
200 Meter Run
10 Russian KB Swings
5 HR Push-Ups

WOD
190327C
5 Rounds For Time of:
600 Meter Run
30 Russian KB Swings, #53/35
30 HR Push-Ups
(35 Min Time Cap)

OLY WK6 DAY5
WORKOUT
Snatch from Power Position – 60%x2, 65%x2, 70%x2, 60%x2
Back Squat – 70%x3, 80%x3, 85%x2x2

WOD, Apr 4

WARM-UP
12 Min:
400 meter Run
12 HR Push-Ups
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Arounds
Then:
“Barbell Warm-up 2”
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Alt Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

MOBILITY WORK
Pigeon Pose – 1 Min ea Side
Wrist Stretch – 1 Min

OLYMPIC WORK
25 Min:
Push Press 1RM
3-3-2-2-1-1-1…
(Use as many singles as needed)
OR
Clean & Jerk
1set x 2+2rep @EB
2set x 1+1rep @55%
1set x 1+1rep @60%
1set x 1+1rep @65%
1set x 1+1rep @70%
1set x 1+1rep @75%
3set x 1+1rep @80%

WOD
190327B
3 Rnds For Time of:
400 Meter Run
3 Rounds of BB Complex, #135/95
(1 Round of BB Complex = 3 Pwr Cleans, 3 Front Squats, 3 STOH)
[15 Min Time Cap]

OLY WK6 DAY4
WORKOUT

Snatch – 70%x2, 75%x1, 80%x1, 90%x1, 85%x1, 85%x1
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1×3
Snatch Pull – 95%x2, 100%x2, 105%x2, 85%x2

WP Facebook Auto Publish Powered By : XYZScripts.com