06/12/2019 - Sweat Panda CrossFit

06/12/2019

WOD

Jun 11

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Plyo Skier

10 Band Good Morning

5 DB Muscle Snatch/Arm

5 Jumping Pull Up on Rope

PERFORMANCE

Metcon (AMRAP – Reps)

Back to Back AMRAP’s

AMRAP 0-5 min

5 Hang Power Snatch (135/95)

2 Legless Rope Climb

AMRAP 5-8 min

150 Double Under

Max Rep DB Snatch (50/35) w/ remaining time

AMRAP 8-9 min

Max Rep Row Cal

Goal: Just get it done

FITNESS

Metcon (No Measure)

AMRAP 0-5 min

5 Hang Power Snatch (95/65)

2 Lay to Stand Rope Climb

AMRAP 5-8 min

35 Attempts (150 Jump & Taps)

Max Rep DB Snatch (35/20) w/ remaining time

AMRAP 8-9 min

Max Rep Row Cal

Goal: Just get it done

Accessory Work

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Banded Shoulder Stretch

1 min/side