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

Workout Of the Day

WOD, Jan 31

WARM-UP
400 meter Run
12 Squats
12 Reverse Lunges
12 Toe Reaches
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 HR Push-Ups
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC Windmills
12 PVC Pass Throughs

WOD REHEARSAL
200 Meter Run
6 Alt DB Snatch
15 Double-Unders
6 BOTDB

WOD
190119J
For Time:
800 Meter Run, then:
10 Rounds of:
8 Alt DB Snatch, #50/35
30 Double-Unders
8 BOTDB
Then:
800 Meter Run
(40 Min Time Cap)

OLY WK3 DAY4
WORKOUT
Hang Power Snatch + Snatch (mid-thigh) – 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1, 60%x1+1, 65%x1+1
Hang Snatch High-Pull (knee) – 75%x3x3
Back Squat – 70%x3x4

WOD, Jan 30

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Bear Crawls
12 Glute Raises
12 Squats
Baby Elephants
12 PVC Pass Arounds
12 PVC OHS
12 PVC Good Mornings
12 PVC Windmills
12 SUPERMANS

MOBILITY WORK
Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute

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

OLYMPIC WORK
Hang Clean (knee) + Jerk
2 Rnds Thru:
1set x 2+2rep @70%
1set x 2+2rep @75%
1set x 2+2rep @80%

WOD
190119I
For Time:
800 Meter Run, then:
2 Rnds of:
20 Burpees
75 Double-Unders
14 Strict Pull-Ups
Then:
800 Meter Run
(17 Min Time Cap)

OLY WK3 DAY3
WORKOUT
Hang Snatch (knee) – 70%x2, 75%x2, 80%x2, 85%x2, 85%x2, 75%x2
Hang Clean (knee) + Jerk – 70%x2+2, 75%x2+2, 80%x2+2, 85%x2+2, 85%x2+2, 75%x2+2
1 1/4 Front Squat (using bounce) – 65%x3, 70%x3, 75%x3, 80%x3, 80%x3
Back Squat Jump – 20%x5x3

WOD, Jan 29

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Russian Kicks
Baby Elephants
12 Squats
12 Glute Raises
12 PVC Pass Throughs
12 PVC Good Mornings
12 PVC Windmills
12 Iron Cross
12 SCORPIONS
200 meter Run

STRENGTH/OLYMPIC WORK
Front Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)
OR
Hang Power Snatch (mid-thigh)
2 Rnds Thru:
1set x 3rep @65%
1set x 3rep @70%
1set x 3rep @75%

WOD
190119H
5 Rnds For Time Of:
10 Pwr Cleans, #135/95
10 BOTB
(15 Min Time Cap)

OLY WK3 DAY2
WORKOUT
Hang Power Snatch (mid-thigh) – 65%x3, 70%x3, 75%x3, 70%x3, 75%x3, 80%x3
Jerk Spring – 90%x5, 95%x5, 100%x5, 105%x5

WOD, Jan 28

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 SUPERMANS
12 Glute Raises
12 Iron Cross
12 SCORPIONS
Then:
Barbell Warm-Up:
5 Good Mornings
5 Back Squats
5 Alt Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats

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

STRENGTH WORK
Front Squat 3RM
3-3-3-3…
(Use as many sets of 3 as needed)

WOD
190119G
For Time:
30 Pull-Ups
50 Thrusters, #45/35
70 Alt DB Snatch, #50/35
(15 Min Time Cap)

OLY WK3 DAY1
WORKOUT
Hang Power Clean + Clean (mid-thigh) – 65%x1+2, 70%x1+2, 75%x1+2, 70%x1+2, 75%x1+2, 80%x1+2
Halting Clean Deadlift (mid-thigh) + Hang Clean High-Pull (knee) – 75%x3+1, 80%x3+1, 85%x3+1
Front Squat – 55%x2x7

WOD, Jan 26

WARM-UP
400 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 HR Push-Ups
12 Glute Raises
12 Iron Cross
12 SCORPIONS
Baby Elephants
12 Squats
12 PVC Pass Arounds
12 PVC Good Mornings

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

WOD
190119F
Partner WOD
5 Rounds for Max Reps in 1 Min ea of:
Wall Balls, #20/14
Alt DB Snatch, #50/35
Double-Unders
BOYP
1 Min Rest Btwn Rnds

OLY WK2 DAY6
WORKOUT
Hang Power Clean (mid-thigh) + Power Jerk – 65%x2+2, 70%x2+2, 75%x2+2, 70%x2+2, 75%x2+2, 80%x2+2
Snatch Balance – 70%x3, 75%x3, 80%x3, 80%x3

WOD, Jan 25

WARM-UP
200 meter Run
12 Squats
12 Glute Raises
Walking Lunges
12 SUPERMANS
12 Iron Cross
12 SCORPIONS
12 Reverse Lunges
12 PVC Good Mornings
12 PVC Windmills
12 PVC OHS
200 meter Run

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression

STRENGTH WORK
Back Squat
2set x 3rep @70%
3set x 3rep @75%

WOD
190119E
For Time:
*15 Pwr Clean & Jerk, #155/105
400 Meter Run
12 Pwr Clean & Jerk
400 Meter Run
9 Pwr Clean & Jerk
400 Meter Run
*If you break on the C&J, then do 10 BOTB*
(15 Min Time Cap)

OLY WK2 DAY5
WORKOUT
Hang Power Snatch + Snatch (mid-thigh) – 65%x1+2, 70%x1+2, 75%x1+2, 70%x1+2, 75%x1+2, 80%x1+2
Halting Snatch Deadlift (mid-thigh) + Hang Snatch High-Pull (knee) – 75%x3+1, 80%x3+1, 85%x3+1
Back Squat – 70%x3x2, 75%x3x3

WOD, Jan 24

WARM-UP
400 meter Run
Walking Lunges
12 HR Push-Ups
Toe Touches
12 SUPERMANS
Russian Kicks
12 Iron Cross
Bear Crawls
12 SCORPIONS
12 PVC Pass Arounds
12 PVC OHS
12 PVC Good Mornings
12 PVC Windmills

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

STRENGTH WORK
Front Squat
1set x 3rep @65%
1set x 3rep @70%
5set x 3rep @75%

WOD
190119D
3 Rnds For Time of:
10 Pwr Snatch, #115/80
20 Box Jump Overs, 24″/20″
30 Wall Balls, #20/14
(15 Min Time Cap)

OLY WK2 DAY4
WORKOUT
Hang Snatch (knee) – 70%x2, 75%x2, 80%x2x4
Hang Clean (knee) + Jerk – 70%x2+2, 75%x2+2, 80×2+2×4
1 1/4 Front Squat (using bounce) – 65%x3, 70%x3, 75%x3x3
Back squat jump – 20% (of BS) x 5 x 4

WOD, Jan 23

WARM-UP
400 meter Run
Spiderman Lunges, then:
2 rnds of:
12 HR Push-Ups
12 SUPERMANS
12 Glute Raises
12 PVC Pass Arounds
12 PVC Good Mornings
12 PVC PVC Windmills

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

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

WOD REHEARSAL
200 Meter Run
7 Cal Row/Bike
5 Thrusters

WOD
190119C
25 Min AMRAP of:
400 Meter Run
40/28 Cal Row OR 32/22 Cal Bike
15 Thrusters, Alt: #95/65 & #115/80
(Alternate between the lighter and heavier
loads every other Rnd.)

OLY WK2 DAY3
WORKOUT
Hang Power Snatch (mid-thigh) – 65%x3, 70%x3, 75%x3, 65%x3, 70%x3, 75%x3
Jerk Spring – 85%x5, 90%x5, 95%x5, 100%x5

WP Facebook Auto Publish Powered By : XYZScripts.com