11.06.2017

WOD

Nov 05

Sweat Panda Fitness – CrossFit

Warm-up

A: Warm-up (No Measure)

2 Rounds

–5 Windmill/Arm

–5 Side Lunge/Leg

–5 Single Arm KB Press/arm (light)

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: Overhead Squat (3-3-3-3-3 )

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

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)