03/27/2020 - Sweat Panda CrossFit

03/27/2020

WOD

Mar 27

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike Run or Row 3xs:

:45 Easy

:15 Hard

2xs:

10 Bootstrappers

5 Hop Up

3-5 Kipping Pull Ups

5 Push Ups

5 Muscle Clean

5 Front Squat

5 Strict Press

Prime 1x:

4 Thruster

4 Power Clean

3 Thruster

3 Power Clean

Notes: Try using your workout weight or just a bit lighter.

PERFORMANCE

Metcon (Time)

21-15-9

Thruster (115/75)

Power Clean

Goal: Sub 5 min

FITNESS

Metcon (No Measure)

15-12-9

Thruster (105/70)

Power Clean

Goal: Sub 5 min

MINIMAL GEAR

Metcon (No Measure)

21-15-9

DB Thruster (50’s/35’s)

DB Power Clean

Goal: Sub 5 min

AT HOME

Metcon (No Measure)

Bodyweight Version

30-20-10

Burpee Squat Complex

High Knees

Accessory Work

Warm-up (No Measure)

5 Rounds

:20 sec Double KB Front Rack Hold

:20 sec Double KB OH Hold

Notes: Athlete chooses the weight. Goal is to not put the weight down the entire time.

Cool Down

Warm-up (No Measure)

Bike, Row or Walk:

3-5min @ easy pace

Notes: Immediatly following the workout try bike, walking or rowing at an easy pace

.

Childs Pose:

1-2 minutes

Straddle Stretch:

2-3 minutes