LIFT

WOD

Nov 21

Sweat Panda CrossFit FORTUNA – CrossFit

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Warm-up

Warm-up (No Measure)

Barbell Warm-Up:

Clean Grip Romanian Deadlift x5

Clean Pull x5

Front Squat x5

Hang Clean & Press x5

Squat Clean & Push Jerk x5

Squat Clean & Split Jerk x5

Burgener Clean Warm-Up (No Measure)

Dip and Shrug (Speed Through the Middle)

Elbows High and Outside (Keep the Bar Close)

Muscle Clean (Strong Turnover)

Tall Power Clean 2″ (Pull Under-speed)

Tall Power Clean 4″ (Pull Under)

Tall Power Clean Parallel (Pull Under)

Tall Clean (Pull Under)

Strength

Big Clean Complex (Weight)

5 Rounds

1 round =

*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press,

*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk,

*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk

Notes: Hold onto the bar the entire time, if you do drop it can only happen from overhead and get on the bar right when the bar stops bouncing. Rest as needed between each round

Cool Down

Warm-up (No Measure)

Athlete Cool Down