04/24/2020

WOD

Apr 24

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

1x:

10ea Lying Leg Swing

10ea Lying Crossover

5 Roll Over V-Sit

10ea RDL + Bent Over Row + Front Squat + Strict Press

Prime 1-2xs:

30 High Knees

30 Buttkickers

100m Run

1x BB Big Clean Complex

PERFORMANCE

Metcon (Time)

4 Rounds

1 Big Clean Complex (135/95) (High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk)

Run 400 meters

Notes: Compare to 2/14

FITNESS

Metcon (No Measure)

4 Rounds

9 Hang Squat Clean + Push Jerk (115/75)

Run 400 meters

MINIMAL GEAR

Metcon (No Measure)

4 Rounds

1 Big Clean DB Complex (50/35)(High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk)

Run 400 meters

AT HOME

Metcon (No Measure)

4 Rounds

4 Progressive Burpee Complex

Run 400m

Accessory Work

Warm-up (No Measure)

EMOM 6 min

5 Ring Muscle Up

Notes: Start with strict if you can and go to kipping if needed.

Cool Down

Warm-up (No Measure)

2xs:

75 Lying Banded Leg Curls

100 Seated Calf Raises