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Bandit CrossFit WOD–Wednesday, July 13, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

After you find today’s 3RM, go back to 65% and work back up to the 2RM.

After you find today’s 2RM, go back to 65% and work back up to the 1RM.

Note: This is not an all time max that we are looking for. We are just looking to get a heavy load based on how you are feeling today. There is not a lot of time to work toward a true max on any of these today.

2.1: Snatch (Find 3RM in 7 minutes)

2.2: Snatch (Find 2RM in 7 Minutes)

2.3: Snatch (Find 1RM in 7 minutes)

Conditioning

3: Metcon (Time)

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

Power Snatch @ 60% of todays heavy single

Overhead Squat

Box Jump (30″/24″)

The sequence goes as follows:

10 Power Snatch

10 Overhead Squats

10 Box Jumps

9 Power Snatch

9 Overhead Squats

9 Box Jumps

8 Power Snatch

8. . . and so on

Do not use heavy weight to OHS unless you are very proficient/perfect. If you are still developing mobility to successfully OHS, please modify accordingly.

Extra Work

4: Metcon (No Measure)

4.1) Three sets of:

Glute Ham Raises x 6-8 reps

3-Minutes of Banded March

Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat

Rest as needed

Banded March: https://youtu.be/eNEQBx3YKRc

4.2)

Every 2 minutes, for 18 minutes (3 sets each):

Station 1 – Front Squat x 6 reps @ 32X1

Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides

Station 3 – Banded Hip Bridges x 25 reps

Banded Hip Bridges: http://bit.ly/29x9cba

The post Bandit CrossFit WOD–Wednesday, July 13, 2016 appeared first on Bandit CrossFit.

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