12/11/2019 - Sweat Panda CrossFit

12/11/2019

WOD

Dec 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Rope 3 min:

:45sec Easy

:15sec Hard

2xs:

5 Bootstrapper

5ea Lateral Lunge

10 Banded Press

15 Band Good Morning

1x 5ea:

Muscle Snatch

Snatch Push Press

OHS

Snatch Balance (power position)

1x 5ea:

Muscle Clean

Push Press

Front Squat

Clean & Jerk

PERFORMANCE

Isa-Grace (Time)

30 Power Snatch (135/95)

30 Clean and Jerk

Goal: Sub 8 min

FITNESS

Metcon (No Measure)

20 Power Snatch (95/65)

20 Clean and Jerk (105/75)

Goal: Sub 8 min

Accessory Work

Warm-up (No Measure)

Plyometric

Seated Box Jump 3 x 5

Plyo Push Up 3 x :15 sec

Notes: Rest 1 min between the timed movements.

Cool Down

Warm-up (No Measure)

3xs:

1min-:45sec Superman

1min-45sec Hollow Hold