Pachanga

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CrossFit WOD – IMG_4011
“Pachanga”
7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7 Deadlifts (M – 315 lbs./W – 205 lbs.)
Max Double-Unders

Strength Focus –
Box Squats10 sets of 2 reps at 85%

Comp Squad Extras – IMG_4012 IMG_4013
1. Snatch Pull
EMOM x 12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. Accessory Work
a. 3×15 Weighted and/or Banded Hip Extensions
b. 3×15 Seated DB Strict Press
c. 100 Banded Good mornings
d. 100 Banded Tricep Push downs

IMG_3931 IMG_3934 IMG_3967 IMG_3962 IMG_3954 IMG_3950 IMG_4002 IMG_3992 IMG_4004 IMG_3990 IMG_3936

Comments

  1. At home, 225# DL, 5 Rounds = 120 Double-Unders.

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