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

Workout Of the Day

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

WOD, Apr 3

WARM-UP
10 Min:
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
Baby Elephants
12 SUPERMANS
12 Glute Raises
12 Iron Cross
12 SCORPIONS
12 PVC Pass Arounds
12 PVC Good Mornings

MOBILITY WORK
Front Rack Stretch – 1 Min
Overhead Stretch On Wall – 1 Min

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

OLYMPIC WORK
25 Min:
Push Press 1RM
3-3-2-2-1-1-1…
(Use as many singles as needed)

WOD
190327
15 Min AMRAP of:
5 Strict Handstand Push-ups
10 Strict Pull-ups
120’ Walking Lunge
20 Sit-ups

OLY WK6 DAY3
WORKOUT
Snatch (% of HS) – HS, 80%x1, 85%x1, 90%x1, 95%x1, HS
Clean & Jerk (% of HS) – HS, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, HS
Snatch High-Pull – 80%x3x3
Front Squat (% of HS) – HS, 85%x2

WOD, Apr 2

WARM-UP
10 Min:
200 meter Run
Toe Touches
12 HR Push-Ups
200 meter Run
Russian Kicks
12 SUPERMANS
200 meter Run
Bear Crawls
Walking Lunges
12 Iron Cross
12 SCORPIONS

STRENGTH WORK
30 Min:
Snatch 1RM
3-3-2-2-1-1-1…
(Use as many singles as needed)
OR
Front Squat
1set x 5rep @EB
1set x 3rep @55%
1set x 2rep @60%
1set x 2rep @65%
2set x 2rep @70%
2set x 2rep @75%
2set x 2rep @70%

WOD
190326B
3 Min AMRAP of:
100 DU, then:
12 Deadlifts, #185/135
8 Box Jump Overs, 24″/20″
Rest 3 Min, then:

3 Min AMRAP of:
100 DU, then:
8 Deadlifts, #225/155
8 Box Jump Overs, 24″/20″
Rest 3 Min, then:

3 Min AMRAP of:
100 DU, then:
4 Deadlifts, #275/185
8 Box Jump Overs, 24″/20″

OLYWK6DAY2
WORKOUT
Hang Power Snatch (knee) – 70%x2x2, 75%x2x3
Clean from Power Position + Pause Jerk (% of CJ) – 60%x2x2, 65%x2x3
Front Squat – 70%x2, 75%x2, 70%x2

WOD, Apr 1

WARM-UP
10 Min:
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 HR Push-Ups
200 meter Run
Then:
“Modified Barbell Warm-up”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press BTK
5 Snatch Grip Stiff-Legged Deadlifts
5 Front Squats

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

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

WOD
190326
25-20-15-10-5 Rep Rnds For Time of:
Power Snatches, #75/55
T2B
BOTB
(15 Min Time Cap)

OLYWK6DAY1
WORKOUT
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1×3
Clean Pull – 105%x2, 110%x2, 115%x2, 100%x2
Good Morning – increase from last wk – 3×8

WOD, Mar 30

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

WOD REHEARSAL
Ea Partner
200m Run
12 Deadlifts (6 ea)
12 BOYP (6 ea)

WOD
190318E
Partner WOD
5 Min AMRAP of:
600m Run (300 ea)
20 Deadlifts (10 ea), #185/135
Max Reps BOYP
Rest 5 Min, then:
5 Min AMRAP of:
400m Run (200 ea)
16 Deadlifts (8 ea), #225/155
Max Reps BOYP
Rest 5 Min, then:
5 Min AMRAP of:
200m Run (100 ea)
12 Deadlifts (6 ea), #275/185
Max Reps BOYP

OLY WK5 DAY6
WORKOUT
Snatch – 70%x2, 75%x1, 80%x1, 85%x1x3
Snatch Pull – 105%x2, 110%x2, 115%x2, 100%x2
SLDL – increase from last wk – 3×5

WOD, Mar 29

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

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

INTRO SKILL WORK
Fundamentals:
– PVC Snatch Progression

STRENGTH WORK
Front Squat
1set x 5rep @EB
1set x 4rep @55%
1set x 3rep @60%
1set x 3rep @65%
1set x 2rep @70%
1set x 2rep @75%
1set x 1rep @80%
1set x 1rep @85%
1set x 1rep @90%
1set x 2rep @75%

WOD
190318D
15 Min AMRAP of:
30 Double-Unders
15 Wall Balls, #20/14
30 Double-Unders
15 KB Swings, #53/35

OLY WK5 DAY5
WORKOUT
Snatch (% of HS) – HS, 80%x1, 85%x1, 90%x1, 95%x1, HS
Clean & Jerk (% of HS) 1+1 – HS, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, HS
Snatch High-Pull – 75%x3x3
Front Squat (% of HS) – HS, 80%x2

WOD, Mar 28

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 HR Push-Ups
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

WOD REHEARSAL
200m Run
2 BMU
6 Alt DB Snatch
6 DB Thrusters (3 ea side)
6 Goblet Squats

WOD
190318C
For Time:
800m Run, then:
3 Rnds of:
5 Bar Muscle-Ups
12 Alt DB Snatch, #50/35
Then:
600m Run, then:
3 Rnds of:
3 Bar Muscle-Ups
12 DB Thrusters (6 ea side)
Then:
400m Run, then:
3 Rnds of:
1 Bar Muscle-Ups
12 DB Goblet Squats
Then:
800m Run
[If you don’t have BMU, then:
2 Pull-Ups & 2 HR Push-Ups = 1 BMU
(35 Min Time Cap)

OLY WK5 DAY4
WORKOUT
Hang Power Snatch (knee) – 70%x2x5
Clean from Power Position + Pause Jerk (% of CJ) – 60%x1+1×5
Front Squat – 70%x2x3

WOD, Mar 27

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

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

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

OLYMPIC WORK
Clean & Jerk
1set x 2+2rep @EB
1set x 1+1rep @55%
1set x 1+1rep @60%
1set x 1+1rep @65%
1set x 1+1rep @70%
1set x 1+1rep @75%
5set x 1+1rep @80%
WOD
190318B
15 Min AMRAP of:
400 Meter Run
25 Burpees
100 Double-Unders
*20/15 Cal Row or 17/12 Cal Bike
*Race to the rower

OLY WK5 DAY3
WORKOUT
Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1×5
Clean Pull – 100%x2, 105%x2, 110%x2, 100%x2
Good Morning – wk 3 weight – 3×8

WP Facebook Auto Publish Powered By : XYZScripts.com