Bandit CrossFit – CrossFit
Warm-up
1: Snatch High Pull + Snatch (3x 3-5 reps, start light and build)
Do 1 Snatch High Pull + 1 Snatch
Strength
2: 3-Position Snatch (1 set E2MOM for 6 Min, 60%)
high-hang, hang above knee, just below the knees
2.2: Hang Snatch + Snatch (1 Hang Snatch + 2 Snatch, E2MOM 6 MIN, 70% )
2.3: Snatch High Pull + Snatch (1 set, E2MOM, 6 MIN, 75-80%)
Do 1 Snatch High Pull + 1 Snatch
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
3 Muscle-Ups
6 Burpee Box Jump-Overs (24″/20″)
30 Double-Unders
For muscle ups, do transitions. If the transition is a new skill for your, then do 3 ring rows + 3 dips as we will be short on time.
Double Under Scale, just work on them for 2 minutes and then move on.
If double unders are a struggle for you, I highly recommend that you practice them on your own at least three times a week for 5-10 minutes. It will never come to you while doing a workout. To improve, you must work on these outside of a workout and very consistently. You would be surprised at how much you would improve by spending just 20-30 minutes a week on them.
Extra Work
4: Metcon (No Measure)
Three sets of:
DB Bench Press x 8 reps @ 2011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
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