Bandit CrossFit WOD–Friday, April 17, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Snatch Warmup (No Measure)

Strength

2: Metcon (2 Rounds for weight)

10 Min EMOM:

1st minute: (1) 3-Position Snatch (high hang, above knee, just below knee)

2nd minute: (4) Sotts Press

If Sotts Press is not feasible for you, even with PVC, do behind the neck snatch grip strict press.

Log highest weight for snatch and sotts press in results.

Conditioning

You didn’t think I was going to let you miss out on all the manmaker fun, did you?

3: 40 Dumbbell ManMakers (Time)

For Time:

Do 40 Dumbbell Manmakers

Choose a weight that isn’t easy, but one that won’t push you to failure.

Demo: https://www.youtube.com/watch?v=iMNnvhg1JcM

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