11/17/2020

WOD

Nov 17

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

General Snatch Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

–5 Overhead Squat

–5 Sotts Press

Snatch Transfer Warm Up 1x:

–5 Snatch High Pull

–5 Muscle Snatch

–5 Heaving Snatch Balance

–5 Snatch Balance

Specific Snatch Balance Warm Up 1x:

–3 High Hang Snatch

–3 Hang Snatch

–3 Snatch

//Go on coach’s call.//

General Clean & Jerk Barbell Warm Up 1x:

–5 Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

–5 Rack Push Press

Clean & Jerk Transfer Warm Up 1x:

–5 Clean High Pull

–5 Muscle Clean

–5 Clean Drop

–5 Push Jerk

Clean & Jerk Specific Warm-Up 1x:

–2 High Hang Clean & Jerk

–2 Hang Clean & Jerk

–2 Clean & Jerk

Snatch + Clean & Jerk Build Up Sets:

Strength

A: Snatch (9×1)

OTM x 9 min

Min 1-3: 65%

Min 4-6: 70%

Min: 7-9 75%

B: Clean and Jerk (9×1)

OTM x 9 min

Min 1-3: 65%

Min 4-6: 70%

Min: 7-9 75%

Cool Down

Warm-up (No Measure)

3xs:

–20 Band Pull Aparts

–15 Banded Row

–10ea Straight Arm Pull Down