08/20/2020

WOD

Aug 20

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

50 Single Unders

10 Tempo Wall Squats

8 Push Ups

4 Pull Ups

Barbell Warm Up 1x:

5 Snatch Deadlift

5 Muscle Snatch

5 Snatch Push Press

5 Snatch Balance

Specific Barbell Warm Up 1x:

2 High Hang Squat Snatch

2 Hang Squat Snatch

2 Squat Snatch

Workout Prime 1x:

3-5 Squat Snatch @ workout weight

10 Wall Balls

30 Double Unders

PERFORMANCE

Metcon (Time)

For Time

30 Squat Snatch (115/75)

60 Wall Ball (20/14)

90 Double Under

Goal: Sub 9 min

FITNESS

Metcon (No Measure)

30 Hang Squat Snatch OR OHS (75/55)

45 Wall Ball (14/10)

90 Double Taps

Goal: Sub 9 min

Accessory Work

Warm-up (No Measure)

Optional Accessory

Accumulate the FollowIng:

100 Band Pull Apart

100′ Banded Lateral Walk(each direction)

100 Banded Face Pull

Cool Down

Warm-up (No Measure)

Z Stretch

2-3min

Lying Thoracic Rotation w/ a :02sec pause each way 1x:

10ea