Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Metcon (Weight)
10 min EMOM
1st minute:
(1) 3 Position Snatch
(snatch from hips, above knee, just below knee) technique is more important than going heavy. Use about 50-60%.
2nd minute: 5 Sotts Press,
once again, technique is more important than weight. If you have to use PVC to stay upright and get full depth, so be it.
Log your snatch weight in results.
Log Sotts press in comments.
Conditioning
3: Metcon (Time)
5 rounds:
12 calorie row
9 Toes to bar
7 Burpees
The post Bandit CrossFit WOD–Friday, April 24, 2015 appeared first on Bandit CrossFit.
