05/04/2018 - Sweat Panda CrossFit

05/04/2018

WOD

May 03

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

Deep Squat Hold

— 2 min

02

Roll/Smash Upper Back and Lats

— 2 min/side

03: 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: Split Jerk (1)

20 Minutes to find 1RM

B: Metcon (AMRAP – Rounds and Reps)

01

AMRAP 3 min

— 3 Push Jerk (225/155)

— 15 Air Squat

Rest 1 Minute

02

AMRAP 3 min

— 6 Push Jerk (185/135)

— 18 Air Squat

Rest 1 Minute

03

AMRAP 3 min

— 9 Push Jerk (135/95)

— 21 Air Squat

GOAL: Unbroken Reps on Push Jerk
Rest 1 Minute Between Rounds

Cool Down

Warm-up (No Measure)

Midline:

L-Sit

— Accumulate 2 min