12/21/2018 - Sweat Panda CrossFit

12/21/2018

WOD

Dec 20

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman

5 Single Arm DB Push Press/side

10 Front Squat w/ empty bar

5 Inchworm w/ push up

Burgener Clean x 3

Metcon

Metcon (Time)

15-12-9

Clean and Jerk (135/95)

Thruster

Goal: Goal: Sub 10 min

Notes: compare to 11/14/17

B: Hang Power Clean (1×3)

with the remaining time in a 20 min window find a heavy set of 3 unbroken hang power cleans

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back and Quads

2 min each

Lateral Raise, 45 degree raise, Front Raise

3 x 10 each direction