12/05/2019 - Sweat Panda CrossFit

12/05/2019

WOD

Dec 04

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9min:

Min 1: Row

Min 2: 10 PVC Pass Thru + 10 PVC OHS

Min 3: 10ea 1-arm DB High Pull + 5ea 1-arm DB Press

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

4 Rounds

AMRAP 3 min

3 Squat Snatch (155/105)

12/10 Cal Row

Goal: 3 Rounds/AMRAP

Notes: Rest :90 sec between Rounds. Start each AMRAP from the beginning.
Sub 200m Run for Row

FITNESS

Metcon (No Measure)

4 Rounds

AMRAP 3 min

3 Squat Snatch (105/75)

10/8 Cal Row
Sub 150m Run

Accessory Work

Warm-up (No Measure)

Carry/Hold for Quality

200′ Farmers Carry

30 Abmat Sit Up

100′ Farmers Carry

20 Abmat Sit Up

50′ FarmersCarry

10 Abmat Sit Up

Get Heavy

Cool Down

Warm-up (No Measure)

3xs SL Glute Bridge:

:20sec ea.

3xs DB SL Deadlift:

8 ea.