Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
After you find today’s 3RM, go back to 65% and work back up to the 2RM.
After you find today’s 2RM, go back to 65% and work back up to the 1RM.
Note: This is not an all time max that we are looking for. We are just looking to get a heavy load based on how you are feeling today. There is not a lot of time to work toward a true max on any of these today.
2.1: Snatch (Find 3RM in 7 minutes)
2.2: Snatch (Find 2RM in 7 Minutes)
2.3: Snatch (Find 1RM in 7 minutes)
Conditioning
3: Metcon (Time)
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps of:
Power Snatch @ 60% of todays heavy single
Overhead Squat
Box Jump (30″/24″)
The sequence goes as follows:
10 Power Snatch
10 Overhead Squats
10 Box Jumps
9 Power Snatch
9 Overhead Squats
9 Box Jumps
8 Power Snatch
8. . . and so on
Do not use heavy weight to OHS unless you are very proficient/perfect. If you are still developing mobility to successfully OHS, please modify accordingly.
Extra Work
4: Metcon (No Measure)
4.1) Three sets of:
Glute Ham Raises x 6-8 reps
3-Minutes of Banded March
Reverse Hyper x 20 reps @ 50% of 1-RM Back Squat
Rest as needed
Banded March: https://youtu.be/eNEQBx3YKRc
4.2)
Every 2 minutes, for 18 minutes (3 sets each):
Station 1 – Front Squat x 6 reps @ 32X1
Station 2 – 45 Second Side Plank each side – rest 15 seconds between sides
Station 3 – Banded Hip Bridges x 25 reps
Banded Hip Bridges: http://bit.ly/29x9cba
The post Bandit CrossFit WOD–Wednesday, July 13, 2016 appeared first on Bandit CrossFit.
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