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WOD

Bandit CrossFit WOD–Tuesday, July 29, 2014

Published by on July 29, 2014 5:00 am

Main – CrossFit

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1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Squatting Quad Snatch Warmup (No Measure)

Strength

3: Snatch + Hang Snatch + OHS (4×1+1+1 work up to heavy set, non maximal, rest 90)

First snatch is from floor. Second is anywhere between hip and knee.

Conditioning

4: Metcon (Calories)

5 min Running warm up

+

30 sec Row or AD @ 85%

30 sec Row or AD @ 50%

x 5

+

200 meter run @ 80%

200 meter run @ 50%

x 4

+

Row 400 meter @ 85%

x 4 sets (rest 3 minutes between sets)

+

5 min Cool Down run

Score is total calories, log run times in comments.

Also, please pay attention to effort prescription on row. This is basically interval work. The 50% is recovery time, not all out effort. Also, please note that 85% and 80% are not the same as 100%.

Cool Down/Stretching

5: Couch Stretch (No Measure)

https://www.youtube.com/watch?v=-ZX1QMTdAC4
Spend 2 minutes each side.

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