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WOD

Bandit CrossFit WOD–Tuesday, April 26, 2016

Published by on April 26, 2016 5:00 am

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Warm-up

1: Press in Clean (the real Sots Press)

4×4 AHAP

http://www.catalystathletics.com/exercise/209/Press-In-Clean-Sots-Press/.
Notes: If you are unable to have a good position, do a seated press.

Strength

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/

Conditioning

3: Metcon (Calories)

20 minute row:

30 sec sprint

90 sec easy row

For calories

Extra Work

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

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