Bandit CrossFit – CrossFit
We are on a scheduled back off week for CrossFit work. So, the CrossFit workouts will be relatively light and short. This is normal protocol for a safe and effective CrossFit program, and it will not negatively affect you in any way. Getting the most out of your training does not mean you have to beat yourself up week after week. It is necessary to have these lighter weeks throughout your training to help you adapt and have some extra recovery, so you can come back strong physically and emotionally for the training and progress in the future. Don’t worry if you haven’t been doing as much as you would like lately. This is a great chance for you to reset, and then pick back up on the heavier volume next week.
Warm-up
1: Squatting Quad Snatch Warmup (No Measure)
Weightlifting
2.1: Snatch (3×1 @ 90% (work up, then do three singles))
2.2: Snatch (2×2 @ 80-85%, does not have to be TNG)
Conditioning
Amanda is a very short workout. So, spend about 10 minutes before working on muscle ups.
3: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Scale muscle ups with transitions
Snatches must be with a full squat.
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