HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Monday, October 17, 2016

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: Snatch Grip Push Press + OHS (6 MIN E2MOM, 2+2, (3 sets))

Build over the course of the three sets – for activation and perfect mechanics.

2: Snatch Balance (E2MOM, 6 MIN, 3 reps)

Start this right after the push press and OHS.

Strength

3: Snatch Pull + Hang Snatch + Snatch (6 x 2+2+2, 2 min rest)

Drop the barbell between lifts if you need to – it’s more important that you work on perfect positioning and mechanics.

Conditioning

4: Metcon (2 Rounds for time)

2 Rounds:

40 Wall Ball Shots (20/14 lbs)

30 Burpees

20 Overhead Squats (95/65 lbs)

10 Bar Muscle-Ups

Rest 5 minutes between rounds.

Each round should be no more than 8-10 minutes.

Log your time for each round.

Rx+:

WB: 30/20

Burpees: Bar Facing

OHS: 135/95

Bar MU Scale:

10 Ring Thing, Box or Floor Transitions

or

Pullups/Ring Rows and Dips (10+10)

Extra Work

5: Shoulder Press (1×10 @ 68-73%)

Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

* Set 7 – 3 reps @ 85-90%

* Set 8 – 10 reps @ 68-73%

Rest 2 minutes between sets.

Do all sets, but log the final set in the results.

6: Metcon (No Measure)

Three sets of:

Dumbbell Tricep Extensions x 10 reps

Rest as needed

Supinated-Grip Pull-Ups x 8 reps @ 2111

Rest as needed

The post Bandit CrossFit WOD–Monday, October 17, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!