Bandit CrossFit WOD–Wednesday, July 20, 2016

Bandit CrossFit – CrossFit

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1: Bandit Barbell Snatch Warmup (No Measure)


Note on today’s “max”:

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.

2.1: Snatch (Find 2RM in 7 minutes)

2.2: Snatch (Find 1RM in 7 minutes)

Start at 65% of today’s 2RM.

2.3: Metcon (Time)

For time:

Squat Snatch x 30 reps @ 70% of today’s 1-RM

*If you lose balance on receiving and step forward or backwards, the rep doesn’t count. If you fail the attempt, you must perform 10 burpees over the barbell before your next attempt.

Log the time in the results. Log the weight you used in the comments.


3: Metcon (Calories)

10 minutes of Assault Bike @ 60%

Followed by…

Eight sets for calories of:

2 minutes of Assault Bike

Rest 60 seconds

Log total calories. If not enough bikes, do row or ski erg.

Extra Work

4.1: Metcon (Weight)

Three sets of:

Turkish Get-Ups x 2 reps each arm

Rest 30 seconds

Goblet Squats x 8-10 reps @ 31X1

Rest 30 seconds

Russian Kettlebell Swings x 20 reps

Rest 30 seconds

V-Ups x 15-20 reps

Rest 30 seconds

log weight for TGU

4.2: Metcon (Time)

4.2) One set of:

400 meter Farmer’s Carry (32/24 kg)

Log time in results. Log KB weight in comments.

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