Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Clean AND Jerk Warm-up (No Measure)
Strength
2: Metcon (Weight)
E2MOM for 24 minutes: 1 power clean + 1 push jerk. Use a moderately heavy load.
Conditioning
3: Metcon (No Measure)
Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – Front-Foot Elevated Split Squat with DBs x 6 reps each leg @ 3111
Station 2 – Strict Handstand Push-Ups or L-Seated DB Press x 10-12 reps @ 2111
Station 3 – Supine Ring Row x 10-12 reps @ 2111
Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)
No score today. Just do the work.
Extra Work
4: Metcon (No Measure)
4.1)
Three sets of:
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 90 seconds each leg
Rest 30 seconds
4.2)
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds
Hawaiian Squat Demo: https://www.youtube.com/watch?v=Ya7sdSAt1Hg&list=PLp0qJBUYU1zu26PXtrMzIsLNsuvptSKCE&index=5
The post Bandit CrossFit WOD–Wednesday, July 6, 2016 appeared first on Bandit CrossFit.
