HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Friday, April 24, 2015

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (Weight)

10 min EMOM

1st minute:

(1) 3 Position Snatch

(snatch from hips, above knee, just below knee) technique is more important than going heavy. Use about 50-60%.

2nd minute: 5 Sotts Press,

once again, technique is more important than weight. If you have to use PVC to stay upright and get full depth, so be it.

Log your snatch weight in results.

Log Sotts press in comments.

Conditioning

3: Metcon (Time)

5 rounds:

12 calorie row

9 Toes to bar

7 Burpees

The post Bandit CrossFit WOD–Friday, April 24, 2015 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!