Bandit CrossFit WOD–Tuesday, July 29, 2014

Main – CrossFit

View Public Whiteboard

1: Crossover Symmetry (No Measure)

2: Squatting Quad Snatch Warmup (No Measure)


3: Snatch + Hang Snatch + OHS (4×1+1+1 work up to heavy set, non maximal, rest 90)

First snatch is from floor. Second is anywhere between hip and knee.


4: Metcon (Calories)

5 min Running warm up


30 sec Row or AD @ 85%

30 sec Row or AD @ 50%

x 5


200 meter run @ 80%

200 meter run @ 50%

x 4


Row 400 meter @ 85%

x 4 sets (rest 3 minutes between sets)


5 min Cool Down run

Score is total calories, log run times in comments.

Also, please pay attention to effort prescription on row. This is basically interval work. The 50% is recovery time, not all out effort. Also, please note that 85% and 80% are not the same as 100%.

Cool Down/Stretching

5: Couch Stretch (No Measure)
Spend 2 minutes each side.

The post Bandit CrossFit WOD–Tuesday, July 29, 2014 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!