01/10/2020 - Sweat Panda CrossFit

01/10/2020

WOD

Jan 10

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row or Run 2xs:

:45 Easy

:15 Hard

2xs:

10ea Sky Reach

10ea Lateral Lunge

10 Muscle Snatch

10 Push Press

1x:

5 Snatch Balance (Power Position)

5 Snatch Grip Push Press

5 Hang Power Snatch

5 Power Snatch

Strength

Metcon (Weight)

EMOM 10

1 Snatch Pull + 1 Power Snatch

Notes: Start light each min and add weight till you find a heavy single for the day.

PERFORMANCE

Metcon (Time)

7 Rounds

5 HSPU

3 Strict OR Kipping Ring Muscle Up

1 Power Snatch (185/125)

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

7 Rounds

5 “Z” Press

3 Low Ring Transition + Jumping Ring Dip

1 Power Snatch (115/75)

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

2xs 20sec each:

3-way Banded Shoulder Stretch