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Bandit CrossFit WOD–Tuesday, April 12, 2016

Bandit CrossFit – CrossFit

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Warm-up

Bandit Barbell Snatch Warmup (No Measure)

Strength

3-Position Snatch

Mid-hang, hang above knee, low hang
6 sets

90 sec rest

Conditioning

Metcon (Time)

5 Rounds:

400m run/500m row/20 cal bike/20 cal ski erg (you pick)

20 Pushups

15 Goblet Squats (53/35)

Extra Work

Metcon (No Measure)

To be done before or after class.

Skill/Midline:

A) 10 min. E2MOM – 2 MU + 3 ring dips + 15 sec. Support position hold

B) 5 sets of 8 (L/R/Center =1) – Floor wipers w/appropriate weight

Floor wiper demo:

https://www.youtube.com/watch?v=werJ2lOs_hE

(you can also use a barbell—make sure your back does not arch—try to hold hollow body position.)

The post Bandit CrossFit WOD–Tuesday, April 12, 2016 appeared first on Bandit CrossFit.

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