Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: Power Snatch + Snatch + Snatch Balance (1 rep E2MOM for 12 minutes)
Do one power snatch then one snatch then one snatch balance.
Use moderate weight. If you can’t OHS well, then you need to do two power snatches. And then one snatch balance at the power position.
The weight should be fairly heavy, and you don’t have to be perfect, but your technique should not be atrocious.
E2MOM for 12 minutes
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP:
10 Barbell Thrusters (75/55 lbs)
20 Front Rack Alternating Reverse Lunges (same weight)
RX+: Do the lunges with weight overhead.
Extra Work
4: Metcon (No Measure)
4.1)
4 sets:
Box Step-Ups x 8 reps each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest 60 seconds
4.2)Four sets, not for time, of:
-L-Sit x 30-45 seconds
-Bar Muscle-Up x 5-8 reps
-10 DB Press (choose weight)
use bar muscle up scaling option with band and barbell. If you can’t do that, then do 8 ring rows and 8 box dips.
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