Announcements
No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
Warm-up
1: Snatch Balance (3 reps EMOM for 5 min)
Work up to a perfect triple. This is for technique, not strength.
Strength
2: 4/8 Front Squat/Back Squat (Weight)
5×4/8 @ 80% of 1RM Front Squat, rest 2 minutes
3: Metcon (AMRAP – Rounds and Reps)
AMRAP in 25 min:
500m row
12 Burpees
12 DB or KB Shoulder to OH
4: Metcon (No Measure)
4.1) 2 attempts find Max UB strict pullups
4.2) 4x :10 static arch hold + 4-6 Kipping/butterfly pullups (go directly from arch position into your first kip)
4.3) 4 alternating sets:
8 GH Raises
10 ab-wheel roll outs (put a pvc inside two 5# plates and roll out from standing—you may need to get on a stall mat area to keep the wheel from sliding.)
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