09.06.2107

WOD

Sep 05

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

3 Way hip stretch with a 1 min

deep squat hold in between

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Sotts pres

Accessory Work

Warm-up (No Measure)

Lower:

Deadlift (Single Leg) 10-10, using heaviest weight per set

Kettlebell Overhead Walking Lunge 10-10, using heaviest weight per set

Strength

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (3-2-2-1-1-1 )

Use the heaviest weight you can for each set.

Cool Down

Warm-up (No Measure)

Banded Glute March

3 x :45 sec

Overhead Plate Carry

3 x 50′

(athlete chooses weight)