LIFT

Oct 17

Sweat Panda CrossFit FORTUNA – CrossFit

Warm-up

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
3x Each Movement

Once Thru with PVC, Once Thru with Barbell

Strength

A: Muscle Snatch (3-3-2-2-1-1-1)

B: Power Snatch (3-2-1-3-2-1-1)

Work up and then work back down and then work back up again.

Cool Down

Warm-up (No Measure)

Athlete Cool Down