07/22/2020

WOD

Jul 22

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3 min @ an easy pace

PVC Warm Up 1x:

10 PVC Pass Thru

10 PVC Around the World

10 PVC Rotation

10 PVC Good Morning

5-10 PVC OHS

5-10 PVC Sotts Press

2xs:

15 Overhead Band Pull Apart

10 Banded Press

5 Muscle Snatch

5 Snatch Press or Push Press

3 Snatch Balance

Snatch Specific Warm Up 1x:

3 Snatch

3 Hang Snatch

3 High Hang Snatch

Strength

Reverse 3 Position Snatch (1-1-1-1-1)

Reps go floor, hang, then high hang

Cool Down

Warm-up (No Measure)

Lower Body Accessory 3xs:

15 Barbell Good Mornings

:20sec Single Leg Glute Bridge Hold