Announcements
No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
2: 3-Position Snatch (6 sets, Every 90 sec)
high-hang, hang above knee, just below the knees
Conditioning
3: Metcon (Time)
5 Rounds:
15 KB Swing (53/35)
10 Abmat Situps
3 MU
rest 2:1
Ratio is rest:work., so you rest 2x as long as it took you to work. This work shouldn’t take any more than 2 minutes. So, the total work time should be no more than 30 minutes. If you are moving quickly and finishing in a minute, feel free to do an additional round, or two.
Extra Work
4: Metcon (No Measure)
4.1) 4 sets – 10 seated dumbbell press (seated on floor)
start light and increase weight each set w/o movement degradation
4.2) 30 tripod leg lifts
– any break or fall = 10 abmat situps
Demo: https://www.youtube.com/watch?v=qDK8kg_fTm8
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