07/19/2019 - Sweat Panda CrossFit

07/19/2019

WOD

Jul 18

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6 min

Min 1: 3 Windmill/side + Singles w/ remaining time in min

Min 2: 10 Band Good Morning + 10 BTN Banded Snatch Grip Press

Skill Transfer Snatchx 2

PERFORMANCE

Metcon (Time)

5 Rounds

7 Power Snatch (115/85)

14 Bar Facing Burpee

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

5 Rounds

7 Power Snatch (75/55)

11 Bar Facing Burpee

Goal: Sub 12 min

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)