01.19.2018 - Sweat Panda CrossFit

01.19.2018

WOD

Jan 18

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10 min

Odd: Row 10 cal/Rope :45

Even: 5 Kip Swing and 7 Burpees

B: Snatch Skill Transfer Exercise (No Measure)

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance Without a Dip

5. Snatch Balance With a Dip

Metcon

A: Hang Power Snatch (1)

15 Minutes to find a heavy single

B: Metcon (Time)

For Time

21 Hang Power Snatch (95/65)

5 Rope Climb

15 Hang Power Snatch (115/95)

3 Rope Climb

9 Hang Power Snatch (135/95)

1 Rope Climb

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Accumulate 50 of each

Walk Out and Pike on Rower Seat