03.08.2018 - Sweat Panda CrossFit

03.08.2018

WOD

Mar 07

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

Strength

A: 3 Position Snatch (1-1-1-1-1)

High/Mid/Floor

B: Snatch Balance (1-1-1-1-1)

Cool Down

Warm-up (No Measure)

Banded Plank

3 x :45 sec

Shoulder Raises

3 x 10 each direction