01.05.2018

WOD

Jan 04

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

Couch Stretch

(2 min/side)

Barbell Front Rack Hold

(3 x :20 sec)

EMOM 8 min

Odd: 1 Squat Clean + 1 Front Squat

Even: Easy Rope/Row :45 sec

Increase weight each round on the barbell

Metcon

Metcon (Time)

For time:

15 Squat Cleans, 155/105 lbs

12 Squat Cleans, 185/135 lbs

9 Squat Cleans, 205/145 lbs

6 Squat Cleans, 225/155 lbs

3 Squat Cleans, 245/165 lbs

Goal: Sub 12 mins

Cool Down

Warm-up (No Measure)

Easy Rope/Row until the clock hits 20 min

Roll/Smash Quads :90 sec/side