11/19/2019 - Sweat Panda CrossFit

11/19/2019

WOD

Nov 18

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Banded Press

10 Band Pull Aparts

Barbell Reverse grip press

Burgener Clean

PERFORMANCE

Metcon (Time)

For Time:

Row 100 meters

10 Clean and Jerk (135/95)

Row 200 meters

9 Clean and Jerk (145/100)

Row 300 meters

8 Clean and Jerk (155/105)

Row 400 meters

7 Clean and Jerk (165/115)

Row 500 meters

6 Clean and Jerk (175/125)

Row 600 meters

5 Clean and Jerk (185/135)

Row 700 meters

4 Clean and Jerk (195/140)

Row 800 meters

3 Clean and jerk (205/145)

Row 900 meters

2 Clean and Jerk (215/150)

Row 1000 meters

1 Clean and Jerk (225/155)

Goal: 40 Minute Cap
Sub 600m Run for all Rows if no Rowers

FITNESS

Metcon (No Measure)

For Time:

Row 200 meters

10 Clean and Jerk (95/55)

Row 400 meters

8 Clean and Jerk (115/75)

Row 600 meters

6 Clean and Jerk (135/95)

Row 800 meters

4 Clean and Jerk (155/105)

Row 1000 meters

2 Clean and Jerk (165/110)

Goal: Sub 35 min

Cool Down

Warm-up (No Measure)

2xs:

20-15 Band Pull Aparts

20-15 Face Pull

20-15 Tricep Extension