03/17/2021 - Sweat Panda CrossFit

03/17/2021

WOD

Mar 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, or Row 1x:

–3min @ a moderate pace with :10sec hard bursts throughout

2 Round:

–5ea Sky Reach

–10 PVC Pass Thru

–10 PVC Around the World

–10 Alternating Goblet Reverse Lunge

–5 Goblet Squat

–5ea Single Arm Press

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

Snatch Specific Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 12 min:

Min 1: 200 meter Run

Min 2: 20 Wall Ball (20/14)

Min 3: 10 Power Snatch (115/75)

EMOM 12 min Scaled Version:

Min 1: 150 meter Run

Min 2: 15 Wall Ball (14/10)

Min 3: 10 Power Snatch (60-75% 1RM)

EMOM 12 min Minimal Gear Version:

Min 1: 200 meter Run

Min 2: 20 Wall Ball (20/14)

Min 3: 10 Alternating Dumbbell Snatch (70/50)

EMOM 12 min Bodyweight Version:

Min 1: 200 meter Run

Min 2: 10-12 Lunge, Lunge, Squat

Min 3: 10-12 Clapping Push Ups

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

65 Seated Banded Leg Curl

:30 sec Double KB Front Rack Hold (heavy)