Bandit CrossFit – CrossFit
Warm-up
1: Snatch Grip Push Press + OHS (6 MIN E2MOM, 2+2, (3 sets))
Build over the course of the three sets – for activation and perfect mechanics.
2: Snatch Balance (E2MOM, 6 MIN, 3 reps)
Start this right after the push press and OHS.
Strength
3: Snatch Pull + Hang Snatch + Snatch (6 x 2+2+2, 2 min rest)
Drop the barbell between lifts if you need to – it’s more important that you work on perfect positioning and mechanics.
Conditioning
4: Metcon (2 Rounds for time)
2 Rounds:
40 Wall Ball Shots (20/14 lbs)
30 Burpees
20 Overhead Squats (95/65 lbs)
10 Bar Muscle-Ups
Rest 5 minutes between rounds.
Each round should be no more than 8-10 minutes.
Log your time for each round.
Rx+:
WB: 30/20
Burpees: Bar Facing
OHS: 135/95
Bar MU Scale:
10 Ring Thing, Box or Floor Transitions
or
Pullups/Ring Rows and Dips (10+10)
Extra Work
5: Shoulder Press (1×10 @ 68-73%)
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 68-73%
Rest 2 minutes between sets.
Do all sets, but log the final set in the results.
6: Metcon (No Measure)
Three sets of:
Dumbbell Tricep Extensions x 10 reps
Rest as needed
Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest as needed
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