02/02/2021

WOD

Feb 02

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Athlete Chooses 1:

–2 min Run, Bike, Row

2 Round:

–10 Sumo Inchworm

–5ea Prone Lying Leg Crossover

–8ea Suitcase Dumbbell Deadlifts

–8ea Dumbbell Push Press

–:45sec Hollow Body Plank Hold

SPECIFIC WARM UP 15-25minutes

Dumbbell General Warm-Up 1x: (warm-up weight)

–10 Alternating Dumbbell Deadlift (squat Stance)

–10 Alternating Dumbbell Hang Snatch

–10 Alternating Dumbbell Snatch

Dumbbell Snatch Specific Warm-Up 1x: (warm-up weight)

–4 Alternating Dumbbell Snatch (resetting each rep on the ground)

–4 Alternating Dumbbell Snatch (passing the dumbbell in mid-air to touch and go from the ground)

Workout of the Day

Metcon (Time)

For Time:

50-35-20

Alternating DB Snatch (50/35)

-Run 400 meters after each round

Goal: Sub 13 min

For Time Scaled Version:

40-20-10

Alternating DB Snatch (40/30)

-Run 400 meters after each round

Goal: Sub 13 min

For Time Minimal Gear Version:

50-35-20

Alternating DB Snatch (50/35)

-Run 400 meters after each round

Goal: Sub 13 min

For Time Bodyweight Version:

50-35-20

Burpee

-Run 400 meters after each round

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

20 Hollow Rocks

:30 sec Bird Dog x side

5 Wall Plank

20 Banded Good Morning