LIFT

WOD

Oct 03

Sweat Panda CrossFit FORTUNA – CrossFit

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Warm-up

Warm-up (No Measure)

Barbell Warm-Up:

Clean Grip Romanian Deadlift x5

Clean Pull x5

Front Squat x5

Hang Clean & Press x5

Squat Clean & Push Jerk x5

Squat Clean & Split Jerk x5

Strength

Clean and Jerk (10×1)

10 rounds, every 90 seconds, perform 1x Squat Clean + 1x Jerk.

Start at a moderate weight and increase the weight each round so the last set is a max for the day.

Cool Down

Warm-up (No Measure)

Athlete Cool Down