Bandit CrossFit – CrossFit
Warm-up
1: Press In Snatch (Sots Press) (E2MOM 6 MIN (3 sets) x 5 reps, building)
Demo: http://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
Tempo 2111
Work up to a weight that is comfortable.
If you lack the mobility to do this, then, grab a box and sit on a box and do a seated snatch grip behind the neck press.
If you struggle, it would be helpful if you did this every day.
2: Snatch Grip Push Press + OHS (E2MOM 6 MIN (3 sets) x 4 reps, building)
Do the OHS with a 2-second pause in the bottom.
If you can’t do the OHS with good technique, do not go up in weight. You may also do the OHS to a box. If you do this, then do 4 push press, then 4 OHS.
There is no rest between the last EMOM and this one. So you will be continuously working for 12 minutes.
Strength
3: 3-stop Halting Snatch Deadlift + Snatch from 2″ + Snatch (6×1, 65-80%, building)
one rep:
First do a 3-Stop Halting Snatch Deadlift (2″off floor, knee, mid thigh) with 2 second pause at each stop
Then, Snatch from 2″ Below the Knee
Then, Snatch
Directions:
After halting deadlift, then stand the weight up to the power position and descend back to 2″” below the knee. Pause there for 2 seconds before snatching. After that snatch, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving/bottom position.
You will do six sets of one rep. But, as you can see above, one rep involves a lot of movements. This is a complex.
Conditioning
4: Metcon (Time)
21-15-9
Bar Facing Burpees
Thrusters (95/65 lbs)
Pull-Ups
15 MIN Time Cap, scale as needed to get this time domain
Rx+: 115/75#
C2B
Extra Work
5: Metcon (No Measure)
Three sets of:
Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed
Single Arm DB Press x 8-10 reps (each arm)
rest as needed
The post Bandit CrossFit WOD–Monday, October 3, 2016 appeared first on Bandit CrossFit.
