Bandit CrossFit – CrossFit
Warm-up
1: Snatch First Pull (3×5-7 reps, moderate weight)
Strength
2: High-Hang Snatch (3 x E2MOM 6 MIN @ 50% 1RM Snatch)
2.2: High Hang Snatch + Hang Snatch (3xE2MOM 6MIN @ 60% 1RM)
High Hang is from Power position
Hang snatch is anywhere mid thigh to above knee (whatever is comfortable)
2.3: Hang Snatch + Snatch (3xE2MOM 6MIN @ 70% 1RM)
2.4: Snatch High Pull + Snatch (3xE2MOM 6MIN @ 80% 1RM)
Do 1 Snatch High Pull + 1 Snatch
Conditioning
3: Metcon (Time)
Three rounds for time of:
Row 500 Meters
20 Burpees Over the Erg
15 Toes to Bar
10 DB or KB Shoulder Press
rx+: Instead of DB Press, do strict Handstand Push-Ups to 4″/2″ Deficit
This workout should be within the 15-20 time range. If you are taking longer than 6 minutes for the first round, please scale the workout appropriately.
Extra Work
4: Metcon (No Measure)
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6-8 reps @ 21X1
Rest as needed
The post Bandit CrossFit WOD–Monday, August 22, 2016 appeared first on Bandit CrossFit.
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