06/21/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50 Plyo Skier

10 PVC Pass Thru

5 PVC OHS

5 PVC Sotts Press

Burgener Snatch x 2

PERFORMANCE

Metcon (Weight)

5 Rounds on the 2 min

3 Power Snatch (115/75)

4 Squat Snatch

5 OHS

Goal: Work on barbell cycling position and mechanics.

Notes: Complete a steady set/ pace of single unders until the next 2 min round.

FITNESS

Metcon (No Measure)

5 Rounds on the 2 min

3 Hang Power Snatch (75/55))

4 Hang Snatch

5 OHS

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)