Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Justin Thacker’s Squatting Quad Muscle Snatch (No Measure)
https://www.youtube.com/watch?v=eSyYG3RT44U
Must start this immediately on the top of class if you want to get to skill work for the day. If you must, do Crossover between Front Squats.
Strength
3: Front Squat (7×3 @ 85-90%, rest 2 minutes)
Conditioning
4: Metcon (AMRAP – Reps)
10 minute AMRAP:
10 ring pushups
10 DB push press 50/30#
10 Box Jump 24/20
2 minute rest
10 minute AMRAP:
10 Alt KB Snatch 70/53#
5 rope climbs
15 calorie row
If needed, split class into groups in which one group starts on Part 1 and the other starts on Part 2.
Skill
5a: Muscle-ups (4x 2-4 Strict Muscle Ups– rest 90 sec)
5b: Ring Dips (5×6 weighted, HAP –rest 90 secs)
The post Bandit CrossFit WOD–Monday, May 19, 2014 appeared first on Bandit CrossFit.
