05.04.2017

WOD

May 03

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

-Row easy for 3 min

3 rounds of:

5 deadlift (empty bar)

5 hang muscle clean

5 press

5 good morning

5 back squat

Weightlifting

Front Squat (3-3-3-3-3)

Metcon

Mach Complex (Weight)

Every 1 min for 10 mins do:

3 Power Cleans (205/145)

3 Front Squats (205/145)

3 Push Jerks (205/145)

Cool Down

Warm-up (No Measure)

3 Rounds of:

– Bulgarian split squat x5 / leg

– Single leg deadlift x 10 / leg