02.20.2018 - Sweat Panda CrossFit

02.20.2018

WOD

Feb 19

Sweat Panda Fitness – CrossFit

Warm-up

A: 3 Way Hip Stretch (No Measure)

Samson Stretch

Spiderman Stretch (elbow down, knee out, toe down)

Runner’s Stretch

*Deep Squat elbows on knees when you switch sides

B: Snatch Skill Transfer Exercise (No Measure)

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance Without a Dip

5. Snatch Balance With a Dip

C: Burgener Snatch Warm-Up (No Measure)

1. Down Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Land (bar overhead)

5. Snatch Drop

6. Hang Power Snatch

Strength

A: Snatch (1-1-1-1-1-1-1)

B: Reverse Lunge (3 x 10/leg)

Cool Down

Warm-up (No Measure)

Accumulate

— 50 banded pull apart

— 50 banded face pull