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Bandit CrossFit WOD–Tuesday, May 17, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Snatch Grip Push Press + OHS (2 reps EMOM for 6 MIN, moderate weight)

Must be perfect! Do not sacrifice your technique to get heavier weight. We are doing this as a rehab movement for the majority of the gym.

Conditioning

3: Metcon (Time)

Partner Workout:

4 Rounds:

15 Wall Ball (20/14)

12 TTB

9 DB Thrusters (40/25)

12 TTB

15 Wall Ball

Partner one does a round, then partner two does a round.

Log score as total time.

Each round should take no more than 3 minutes. Please scale the reps number, the movement, or the weight to make this a reality for you.

Finish times for teams should be somewhere in the 20-25 minute range.

Extra Work

4: Metcon (No Measure)

4.1) 4 sets of 30 sec HS Hold using the wall, shoulder tap as able.

If you can’t hold handstand, hold plank for :60.

4.2)

6 x

0:10’s L-sit Hang from bar (Scale: bend knees)

15 Hollow rocks/or :20 hold)

20 sit-ups

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