Main – CrossFit
We will be on regular schedule this week!
Warm-up
1: Scarecrow Snatch (3×5)
https://www.youtube.com/watch?v=ClsHmaxAGBw
Start with PVC.
Then do 3×5 with a bar. Do not sacrifice the technique to get a heavier bar. This is a drill to help you get better at snatch. If you try to rush the weight and do it incorrectly, your work is for nothing.
Strength
2: Hang Snatch + TNG Snatch (10 minutes to work to a max set.)
Snatch from hang, then immediately snatch second snatch from the ground. Do not drop the bar to reset between the reps.
Minimum of five attempts at the complex.
Conditioning
3: Metcon (10 Rounds for time)
Every 2 min for 20 min
20 Cal Row
20 Air Squats
Log your time for each round. There are ten rounds.
If within the first five rounds, you are unable finish, modify the calories for the row to 15.
If you begin to fail in the last five rounds, do not modify. Just stop where you are and start the next round. Penalize yourself 1 second for each unfinished rep.
For example, if you only get five air squats in before the time runs out, your time would be 2:15.
The goal is to stay as consistent as possible for each round.
After Party
Do this before or after class, or at home.
4: Metcon (No Measure)
4a. DB Push Press @ 30X3 tempo, 4 x 6-8 reps, rest 30 sec
4b. Strict Pull Up Clusters, 4 x 1.2.1.2.1, no tempo, rest 10 sec b/w rep clusters, 60 sec after set
Scale as necessary.
The post Bandit CrossFit WOD–Monday, February 16, 2015 appeared first on Bandit CrossFit.
