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Bandit CrossFit WOD–Friday, May 22, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (Weight)

EMOM 10 min:

1st: (1) 3 Position Snatch (high hang, above knees, below knees)

2nd: 4 Sotts Press

Notes:

For snatch, use a weight that you can manage the technique with.

For the Sotts press, you may have to grab a different bar or PVC.

In results, log snatch weight. Post Sotts Press weight in comments.

Conditioning

3: Metcon (4 Rounds for time)

4 sets @ high effort, mix and match order every time through

15 Cal Air Bike

10 DB Thrusters, 45/25# each hand

15 Burpees, no jump

10 Toes to Bar

25 Double Unders

rest 2 min

If you don’t have double unders, then do 50 singles. If you can do doubles, but are limited in the volume, modify the number to where you are spending no more than :30 seconds on them.

Also, there should be no slacking and no breaks in this work. Work with urgency. Move quickly from one station to the next. Stay moving at all times. You have at least two minutes of rest when you finish. That’s the time for you to get water and stand around.

For the rest between rounds, feel free to round up to an even start time to make it easier on yourself to track the time for each round. For example, if you finish the first round at 4:15, start your next round at 7 minutes even, instead of 6:15.

The post Bandit CrossFit WOD–Friday, May 22, 2015 appeared first on Bandit CrossFit.

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