Bandit CrossFit WOD–Tuesday, August 12, 2014

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Metcon (No Measure)

Back Extension

3×15, tempo 31×3

If these lock your back, only do 3×5-8 reps

3: Squatting Quad Snatch Warmup (No Measure)

Strength

4: 3 Position Snatch (Floor, hang, hip) (1 rep of complex EMOM 8min @ 70%)

To help coaches give more attention to whole class, half of the class will lift on the minute and the other half lift on the :30 mark.

Conditioning

5: Metcon (Time)

4 rounds:

300 yard shuttle run (25 yards down and 25 yards back x6, must make three-point contact on each side)
400 meter row
15 cal AD

Stagger start if needed to accomodate class size.

The post Bandit CrossFit WOD–Tuesday, August 12, 2014 appeared first on Bandit CrossFit.