07/08/2020

WOD

Jul 08

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Run or Row

50ft Straight Leg Bear Crawl

50ft Hamstring Sweep

5/5 OH Samson Lunge

50ft/50ft KB Single Arm OH Walk

:20sec Dead Hang

DB Snatch Warm Up 1x5ea:

Single Side Deadlift

Single Arm Swing

Single Arm C&J

Snatch

Workout Prime 1x:

6 Alt. DB Snatch

6 Alt. Suitcase Carry Lunge

3 Strict Pull Ups

3 Knee to Elbow

4 Alt. DB Snatch

4 Alt. Suitcase Carry Lunge

PERFORMANCE

Metcon (Time)

2 Rounds

20 Alternating DB Snatch (50/35)

100′ Suitcase Carry Lunge (right) (50/35)

15 strict pull-ups +

15 Knee to Elbow

20 Alternating DB Snatch

100′ Suitcase Carry Lunge (left)

Goal: Sub 16 min

FITNESS

Metcon (No Measure)

2 Rounds

20 Alternating DB Snatch (35/25)

75′ Suitcase Carry Lunge (right) (35/25)

15 strict pull-ups + 15 Knee to Elbow

20 Alternating DB Snatch

75′ Suitcase Carry Lunge (left)

Goal: Sub 16 min

Cool Down

Warm-up (No Measure)

Pigeon Stretch:

1-2min per side

OH Samson Hold:

1 min per side