09/14/2018 - Sweat Panda CrossFit

09/14/2018

WOD

Sep 13

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

:45 sec Row

10 Pike Compression

10 PVC Pass Thru

10 PVC OHS

B.

Skill Transfer Snatch x 2

Metcon

Metcon (AMRAP – Rounds and Reps)

Interval AMRAP’s

AMRAP 4 min

9 OHS (135/95)

10 T2B

Rest 2 min

6 Hang Squat Snatch (135/95)

10 T2B

Rest 2 min

3 Squat Snatch (135/95)

10 T2B

Goal: 3+ Rounds each interval

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)