05/06/2020

WOD

May 06

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Opener

2xs:

:30sec ea. Banded Tricep Stretch

:30sec ea. BB Tricep Smash

2xs:

5 Sumo Inchworm

10 Scap Push Up

:15sec Reverse Grip Hang

5 Hang Muscle Clean

5 Front Squat

5 Strict Press

Clean Skill Transfer 1x:

3 Push Press

3 Push Jerk

3 High Hang Power Clean

3 Hang Power Clean

3 Front Squat

Split Jerk Foot Work Drills 1x:

5 Jump & Land (no arms)

5 Jump & Land (arms, no weight)

5 Split Jerk w/ BB :02sec pause in landing position

PERFORMANCE

Power Clean + Front Squat + Split Jerk (1-1-1-1-1-1-1)

Find your best lift for the day while accumulating a total of 7 work sets.

Notes: Goal is no failed reps.

FITNESS

Metcon (No Measure)

Same with appropriate loading. Do a Hang Power Clean if needed.

MINIMAL GEAR

Metcon (No Measure)

DB Power Clean + DB Front Squat + DB Split Jerk

1-1-1-1-1

Notes: If you don’t have heavy loading complete the complex lifted above 3 times for a set of 1

AT HOME

Metcon (Time)

5 Rounds:

15ea. Split Curtsy Lunge

:30sec Bent Knee Hollow Hold

10 Steps Forward Bear Crawl

10 Steps Backwards Bear Crawl

10 Steps Each Lateral Bear Crawl

Accessory Work

Warm-up (No Measure)

AMRAP 5 min

Run 800 meters

With Remaining time complete Max Rep Power Clean (155/105)

Cool Down

Warm-up (No Measure)

3xs:

:20sec Alt. Bird Dog (right)

:20sec Bird Dog Hold (right)

:20sec Alt. Bird Dog (left)

:20sec Bird Dog Hold (left)