02/27/2019

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy 6 min AMRAP

5 Hang Muscle Snatch

5 BTN Snatch Grip Press

3 Kip Swing + 1 Pull Up + 3 Kip Swing

:30 sec of Single Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

50 Unbroken Double Under

20 Power Snatch (135/95)

25 HSPU

20 Push Jerk (135/95)

25 CTB Pull Up

50 Unbroken Double Under

Goal: Get into the Snatches on round 2

Notes: If you break on the double under there is a 1 rep thruster penalty with the barbell. Continue where you left off on the doubles.

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)