HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Bandit CrossFit WOD–Tuesday, April 26, 2016

Announcements

No Saturday class until May 14, 2016.

Bandit CrossFit – CrossFit

View Public Whiteboard

Warm-up

1: Press in Clean (the real Sots Press)

4×4 AHAP

http://www.catalystathletics.com/exercise/209/Press-In-Clean-Sots-Press/.
Notes: If you are unable to have a good position, do a seated press.

Strength

2: Metcon (Weight)

6x 3 Jerk Dips + 2 Push Jerk + 1 Jerk , every 90 seconds.
Work up to a moderate weight, then start your sets there. Feel free to add, but priority is technique. If push jerk is an issue, do not do split jerk. Do 3 push jerks to work on that technique before adding up to split jerk.

Jerk Dip Demo: http://www.catalystathletics.com/exercise/414/Jerk-Dip/

Conditioning

3: Metcon (Calories)

20 minute row:

30 sec sprint

90 sec easy row

For calories

Extra Work

4: Metcon (No Measure)

4.1) 6 sets as able – 2-4 skin the cats lower to hollow position

4.2) 6 sets of 2 complexes w/ towel between feet

– Kip only + Kip w/ pull to rings + MU + Ring dip (if you don’t have MU, then work on kip swings 6×4 swings with towel between feet.)

4.3) Hollow hold—4 min tabata

The post Bandit CrossFit WOD–Tuesday, April 26, 2016 appeared first on Bandit CrossFit.

fill out the form below to get started!

Take the first step towards getting the results you want!