05/21/2021 - Sweat Panda CrossFit

05/21/2021

WOD

May 21

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

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Warm-up

Warm-up (No Measure)

1 Round:

–5 Inchworm + Push Up

–5 Hang Muscle Clean

–10 Alternating Elbow Rotations

–5 Strict Press

–5 Good Morning

–5 Rocket Jump

1 Round:

–5ea Thread The Kneedle

–5 Hang Muscle Clean

–5 Front Squat

–5 Push Press

–5 Kang Squat

–3- Burpee Broad Jump

SPECIFIC WARM UP 13-25minutes

Specific Hang Power Clean Warm Up 1x:

–3- Drop Power Clean (front rack)

–3- High Hang Power Clean

–3- Hang Power Clean

Specific Push Jerk Warm Up 1x:

–5 Push Jerk

Split Jerk Teaching Progression 1x:

–Establish lunge position

–5 Jump & Land

–5 Hands on shoulder jump & land

–5 Split Jerk

Strength

A: Hang Power Clean & Jerk (2-2-1-1-1)

Scaled Version:

Hang Power Clean + Split Jerk

5 x 3

Minimal Gear Version:

Dumbbell Hang Power Clean + Split Jerk

5 x 5-8 depending on loading

Bodyweight Version:

Every :90sec x 12min

5 Hop Up + 5 Squat Jumps + 5 Clapping Push Ups

B: Metcon (No Measure)

Kneeling Jump Up OR High Box Jump

5 x 5

Broad Jump

5 x 3

Cool Down

Warm-up (No Measure)

2- Rounds:

16 Banded Bicep Curl

16 Banded Tricep Extension

16 Straight Arm Banded Pull Down

16 Standing Banded Lateral Press