10/12/2018 - Sweat Panda CrossFit

10/12/2018

WOD

Oct 11

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

5 Kip Swing

10 Pigeon Walk

10 Kneeling Shoulder Tap

50 Singles

B.

Snatch Transfer x 2

Metcon

A: Snatch (1)

Build to 85% of 1RM

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

“Cindy” (5 pull up, 10 push up, 15 squats)

Notes: Every 3 rounds do 5 Power Snatch (135/95) + 10 Box Jump (30/24)

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)