Bandit CrossFit WOD–Monday, December 21, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)

Conditioning

2: Metcon (Time)

5 Rounds:

5 Handstand Pushups

10 Power Clean, 135/95

15 Burpees

20 Kettlebell Swings, 53/35

25 Wallball Shots, 20/14

3 Minute Rest between

Scaling for HSPU: Use heavy dumbbells and do seated dumbbell presses. No standing, and no boxes for scaling.

Log totat time, with rest. Don’t worry about doing the math.

Weightlifting

3: Snatch Balance (5×1, climbing (means to go up in weight each rep))

Demo: https://www.youtube.com/watch?v=D5BUtMk0INY

4: Snatch Grip Deadlift (5×2, climbing)

Pause for 5 seconds when you get the bar 2″ from floor.

Demo: https://www.youtube.com/watch?v=5XTD4PPV3_8

Notice, this demo does not include pause. As mentioned, you should pause for 5 seconds once you get the bar 2″ from the floor.

Good back position is vital here. Do not overdo it on the weight and rob yourself from the benefits of using proper technique.

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