Bandit CrossFit WOD–Tuesday, April 26, 2016
No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
1: Press in Clean (the real Sots Press)
Notes: If you are unable to have a good position, do a seated press.
2: Metcon (Weight)
6x 3 Jerk Dips + 2 Push Jerk + 1 Jerk , every 90 seconds.
Work up to a moderate weight, then start your sets there. Feel free to add, but priority is technique. If push jerk is an issue, do not do split jerk. Do 3 push jerks to work on that technique before adding up to split jerk.
Jerk Dip Demo: http://www.catalystathletics.com/exercise/414/Jerk-Dip/
3: Metcon (Calories)
20 minute row:
30 sec sprint
90 sec easy row
4: Metcon (No Measure)
4.1) 6 sets as able – 2-4 skin the cats lower to hollow position
4.2) 6 sets of 2 complexes w/ towel between feet
– Kip only + Kip w/ pull to rings + MU + Ring dip (if you don’t have MU, then work on kip swings 6×4 swings with towel between feet.)
4.3) Hollow hold—4 min tabata