07/16/2019 - Sweat Panda CrossFit

07/16/2019

WOD

Jul 15

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row 3 min

2 Rounds

5 Deadlift

5 Hang Muscle Clean

5 Good Morning

5 Back Squat

5 Push Press

5 Front Squat

5 Split Jerk

Skill Transfer Snatch x 2

PERFORMANCE

A: Metcon (Weight)

OTM x 10 min

Snatch x 1

Notes: Start at a light weight and climb throughout the 10 min

B: Metcon (Weight)

OTM x 10 min

Clean & Jerk x 1

Notes: Start at a light weight and climb throughout the 10 min

FITNESS

A: Metcon (No Measure)

OTM x 10 min

Snatch x 3

Notes: Start at a light weight and climb to a moderate weight throughout the 10 min

B: Metcon (No Measure)

OTM x 10 min

Clean & Jerk x 3

Notes: Start at a light weight and climb to a moderate weight throughout the 10 min

Cool Down

Warm-up (No Measure)

Superset the Following:

Hip Extension 3 x 10-15

Hollow Rock 3 x :30 sec