07/02/2020

WOD

Jul 02

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Rope

5 min @ an easy pace

2xs:

:20sec Dead Hang

:30sec Bent Knee Hollow Hold

6-8ea. Single Arm KB Strict Press

50ft Single Arm KB OH Walk

BB Warm Up 1x:

5 Strict Press

5 Behind the Neck Strict Press

5 Push Press

5 Push Jerk w/ a :02 sec pause in the catch position

PushJerk Build Up Sets 1x:

3 Push Jerk @ a light load

3 Push Jerk @ a moderate load

2 Push Jerk @ a moderate to heavy load

1 Push Jerk @ a heavy load

PERFORMANCE

Push Jerk (1-1-1-1-1-1)

FITNESS

Push Jerk (3-3-3-3-3)

Accessory Work

Warm-up (No Measure)

Single Arm DB Strict Press: 3 x 10/side

Single Arm DB High Pull: 3 x 10/side

Cool Down

Warm-up (No Measure)

Samson Stretch Hold 2xs:

:30sec ea. Side

Pec Stretch 1x:

1-2min per side