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Bandit CrossFit WOD–Wednesday, July 6, 2016

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Strength

2: Metcon (Weight)

E2MOM for 24 minutes: 1 power clean + 1 push jerk. Use a moderately heavy load.

Conditioning

3: Metcon (No Measure)

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111

Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111

Station 3 – Supine Ring Row x 10-12 reps @ 2111

Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

No score today. Just do the work.

Extra Work

4: Metcon (No Measure)

4.1)

Three sets of:

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 30 seconds

Couch Stretch x 90 seconds each leg

Rest 30 seconds

4.2)

Hawaiian Squats x 8-10 reps per side

Hollow Body Hold/Rocks x 45-60 seconds

Hawaiian Squat Demo: https://www.youtube.com/watch?v=Ya7sdSAt1Hg&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE&index=5

The post Bandit CrossFit WOD–Wednesday, July 6, 2016 appeared first on Bandit CrossFit.

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