12.18.2017

WOD

Dec 17

Sweat Panda Fitness – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds:

7 Bootstrapper

7 Snatch Grip DL (empty bar)

3 Snatch Balance

Then: Bx2, Cx2

B: Burgener 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

C: 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

Snatch + Overhead Squat (1-1-1-1-1)

Cool Down

A: 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)

B: Warm-up (No Measure)

Barbell Good Morning

3 x 10