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Bandit CrossFit WOD–Monday, August 15, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Snatch Balance (4x 5-8 reps, building)

Strength

2.1: High-Hang Snatch (E2MOM for 6 MIN (3 sets): 3 reps @50%)

2.2: High Hang Snatch + Hang Snatch (E2MOM for 6 MIN (3 sets): 3 reps of complex @ 60%)

High Hang is from Power position

Hang snatch is anywhere mid thigh to above knee (whatever is comfortable)

2.3: Hang Snatch + Snatch (E2MOM for 6 MIN (3 sets): 3 reps of complex @ 70%)

2.4: Snatch High Pull + Snatch (E2MOM for 6 MIN (3 sets): 3 reps of complex @80%)

Do 1 Snatch High Pull + 1 Snatch

Conditioning

3: Metcon (Time)

Four sets for times of:

Run 200 meters

12 Push-Ups

12 Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 2 minutes

Log total time, subtract 6 minutes for the rest time that you took.

Rx+:

Five sets for time of:

Run 400 meters

12/8 Strict Handstand Push-Ups

16 Chest-to-Bar Pull-Ups

20 Kettlebell Swings (32/24 kg)

Rest 4 minutes

Extra Work

4.1: Metcon (No Measure)

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Supine GHD Straight Body Hold x 60 seconds

Rest as needed

4.2: Metcon (No Measure)

Three sets of:

Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

Rest 60 seconds

Prone Chinese Plank x 60 seconds

Rest 60 seconds

The post Bandit CrossFit WOD–Monday, August 15, 2016 appeared first on Bandit CrossFit.

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