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

Workout Of the Day

WOD, Mar 26

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
12 HR Push-Ups
12 Squats
12 Iron Cross
12 SCORPIONS
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
Child’s Pose – 1 Min
Pigeon Pose – 1 Min ea Side

STRENGTH WORK
Back Squat
1set x 5rep @EB
1set x 3rep @55%
1set x 3rep @65%
1set x 3rep @70%
2set x 3rep @80%
2set x 3rep @75%

WOD
190318
9 Min AMRAP of:
*Ascending Ladder
1 T2B
1 Squat Clean, #155/105
2 T2B
2 Squat Clean
3 T2B
3 Squat Clean
*Increase Reps by 1 ea Rnd

OLY WK5 DAY2
WORKOUT
Snatch from Power Position – 60%x2x5
Hang Power Clean + Power Jerk (% of PC) – 70%x1+1×5
Back Squat – 70%x3, 75%x3, 80%x3, 75%x3

WOD, Mar 25

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

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

OLYMPIC WORK
Snatch
1set x 5rep @EB
1set x 4rep @55%
1set x 3rep @60%
1set x 3rep @65%
1set x 2rep @70%
1set x 1rep @75%
5set x 1rep @80%

WOD
190317D
9 Min AMRAP of:
*Ascending Ladder
4 Wall Balls, #20/14
4 Pwr Snatch, #135/95
8 Wall Balls
8 Pwr Snatch
12 Wall Balls
12 Pwr Snatch
*Increase Reps by 4 ea Rnd

OLY WK5 DAY1
WORKOUT
Snatch – 70%x2, 75%x1, 80%x1x5
Snatch Pull – 100%x2, 105%x2, 110%x2, 100%x2
SLDL – wk 3 weight – 3×5

WOD, Mar 23

WARM-UP
200 meter Run
Walking Lunges
Toe Touches
Bear Crawls
Russian Kicks
12 Iron Cross
12 SCORPIONS
200 meter Run
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

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

WOD
190317C
Partner WOD
AMRAP of:
Min 0 to 10 – 1 Mile Run, then:
Max Reps Pwr Clean & Jerk, #135/95
Min 10 to 13 – Rest
Min 13 to 20 – 800m Run, then:
Max Reps Pwr Snatch, #115/80
Min 20 to 23 – Rest
Min 23 to 27 – 400m Run, then:
Max Reps Syncro Opposing Bar Facing Burpees
(Score = Total Reps Completed)
[One person working at a time. Both partners must be complete with run before completing any reps.]

OLY WK4 DAY6
WORKOUT
Segment Snatch (below knee) – 70%x1, 75%x1, 80%x1, 85%x1x3, 70%x2
Segment Clean (below knee) + Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1×3, 70%x1+1
Snatch High-Pull – 70%x3x3
Back Squat – 70%x2, 80%x2, 85%x2, 75%x2

Open WOD 19.5, Mar 22

WARM-UP
400 Meter Run, Then:
2 Rnds of:
12 Squats
12 Glute Raises
12 HR Push-Ups
12 Iron Cross
12 SCORPIONS
12 Squats
12 SUPERMANS

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

WOD
Open WOD 19.5
33-27-21-15-9 Rep Rnds For Time Of:
Thrusters, #95/65
C2B Pull-Ups
(20 Min Time Cap)

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups

OLY WK4 DAY5
WORKOUT
Hang Clean (mid-thigh) + Jerk – 65%x3+1×2, 70%x2+1×3
Clean Deadlift on Riser – 85%x3, 90%x3, 95%x3
Good Morning – use wk 1 weight – 3×8

WOD, Mar 21

WARM-UP
400 meter Run
12 Squats
12 Glute Raises
12 Iron Cross
12 SUPERMANS
12 Reverse Lunges
Then:
Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

STRENGTH WORK
Front Squat
1set x 5rep @EB
1set x 4rep @55%
1set x 4rep @60%
5set x 3rep @65%

WOD
190317B
For Time:
1000 Meter Row
30 Alt DB Snatch, #50/35
50 BOTDB
(15 Min Time Cap)

OLY WK4 DAY4
WORKOUT
Front Squat – 65%x3x5
Muscle Snatch – Use wk 1 weight – 3×5
Snatch Push Press + Overhead Squat (% of OHS) – 70%x3+1×4

WOD, Mar 20

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

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

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

WOD REHEARSAL
20 Double-Unders
10 Wall Balls

WOD
190317
8 Rnds:
2 Min AMRAP of:
50 Double-Unders
Then:
Max Reps Wall Balls, #20/14
Rest 2 Min
(Score = Total Wall Balls)

OLY WK4 DAY3
WORKOUT
Hang Snatch (mid-thigh) – 65%x3x2, 70%x2x3
Snatch Deadlift on Riser – 85%x3, 90%x3, 95%x3
SLDL – use wk 1 weight – 3×5

WOD, Mar 19

WARM-UP
200 meter Run
10 HR Push-Ups
10 PVC Pass Arounds
10 PVC Windmills
10 PVC Good Mornings
10 PVC Pass Throughs
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
Front Rack Stretch – 1 Min
Wrist Stretch – 1 Min

OLYMPIC WORK
Push Press
1set x 4rep @EB
1set x 4rep @55%
1set x 4rep @60%
1set x 4rep @65%
4set x 4rep @70%

WOD
Helen
Three rounds for time:
Run 400 meters
21 KB Swings, #53/35
12 Pull-ups
(15 min time cap)

OLY WK4 DAY2
WORKOUT
Back Squat – 70%x3x5
Power Jerk + Jerk (% of jerk) – 60%x1+1×4
Push Press – 70%x4x3

WOD, Mar 18

WARM-UP
200 meter Run
Toe Touches
12 Iron Cross
200 meter Run
Russian Kicks
12 SCORPIONS
200 meter Run
12 Squats
12 Glute Raises
200 meter Run
12 SUPERMANS
12 Squats

MOBILITY WORK
Pigeon Pose – 1 Min ea Side

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

STRENGTH WORK
Back Squat
1set x 5rep @EB
1set x 4rep @55%
1set x 3rep @60%
1set x 2rep @65%
2set x 2rep @75%
3set x 2rep @85%

WOD
190316
For Time:
30 GTOH, #135/95
400 meter Run
30 GTOH
(15 Min Time Cap)

OLY WK4 DAY1
WORKOUT
Segment Snatch (below knee) – HS
Segment Clean (below knee) + Jerk – HS
Snatch High-Pull – 70%x3, 75%x3, 80%x3
Back Squat – 75%x2, 85%x2x3

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