03/19/2021 - Sweat Panda CrossFit

03/19/2021

WOD

Mar 19

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V-Sit

–5ea Spiderman Lunge + Rotation

–10 Straight Leg Sit Up

Dumbbell General Warm Up 1x:

–5ea Dumbbell Deadlift

–5ea Dumbbell Swing

–5ea Dumbbell Push Press

Burpee Box Jump Over Warm Up 1x:

–3 Burpee

–3 Box Jump (step down)

–3 Burpee Box Jump Over

Dumbbell Snatch Specific Warm Up 1x:

–2-3 reps per side Dumbbell Snatch

Workout of the Day

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

10 W/Y Negative

:20 sec Side Plank/side

-Rest as needed between each round

1-2 Rounds:

–8 Cat Cow (slow)

–8ea Lying Thoracic Rotation