05.16.2017

WOD

May 15

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

Min 1: Row

Min 2: Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press (empty bar)

Min 3: 5 ring row, 5 push-up

Banded knee feet on wall (2 Min)

Weightlifting

Clean Complex (1-1-1-1-1)

Hang Power Clean + Power Clean + Split Jerk

Metcon

Metcon (AMRAP – Reps)

AMReps 9 mins: Thrusters & Shuttle Runs

As many reps as possible in 9 mins of:

3 Thrusters, 95/65 lbs

3 Shuttle Runs, 10 m

5 Thrusters, 95/65 lbs

5 Shuttle Runs, 10 m

7 Thrusters, 95/65 lbs

7 Shuttle Runs, 10 m

9 Thrusters, 95/65 lbs

9 Shuttle Runs, 10 m

11 Thrusters, 95/65 lbs

11 Shuttle Runs, 10 m

13 Thrusters, 95/65 lbs

13 Shuttle Runs, 10 m

15 Thrusters, 95/65 lbs

15 Shuttle Runs, 10 m

Continue adding 2 reps to reach movement each round until time expires.

Cool Down

Warm-up (No Measure)

Hollow Hold 3 x :20 sec

Couch Stretch 2 min/side