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Bandit CrossFit WOD–Wednesday, August 3, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Snatch (Find today’s 1RM in 20 min)

This is a very strict time limit. You are not supposed to find your all time max–just work toward a heavy rep for today. If that heavy rep for today is your 1RM, then that’s ok, too.

Conditioning

3: Metcon (Time)

For Time:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:

Hang Power Snatch @ 60% of todays heavy single

Overhead Squat

Pushup

Time Cap = 30 Minutes

If you know before you start that 55 reps is too much for you, scale from the beginning by skipping the rounds of 10 or 9, or by performing this as 10, 8, 6, 4, 2.

Rx+:

Snatch from floor

Muscle Ups instead of pushups

Extra Work

4: Metcon (No Measure)

Three sets of:

2 Minutes of Banded Marching

Rest 20 seconds

60 seconds of Banded (Slingshot) Squats

Rest 20 seconds

20 Reverse Hypers @ 50-60% of 1-RM Back Squat

Rest as needed

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