10.16.2017

WOD

Oct 15

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run/row 3 min

3 Rounds

10 PVC Pass through

5 PVC OHS

5 PVC Sotts Press

1 round Burg Warm up

Strength

2 Hang Power Snatch + Overhead Squat (1-1-1-1-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Cool Down

Warm-up (No Measure)

3 x 10 lateral raise

3 x 10 45 degree raise

3 x 10 front raise

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