No Saturday class until May 14, 2016.
Bandit CrossFit – CrossFit
1: Metcon (Weight)
5 MIN EMOM, building:
Snatch Push Press + Pause OHS: 3+1 (4 sec pause in bottom)
start with light barbell and work up. Technique is the priority. If you cannot properly OHS, then keep the bar unloaded and OHS to a box.
2: 4/8 Front Squat/Back Squat (Weight)
5×4/8 @ 75% of 1RM Front Squat, rest 2 minutes
Notes: Please go along with the weights that you did last week when we figured out that our technique is the priority for this work.
3: Metcon (Time)
15 KB Thrusters (use KB or DB weight that lets you do UB sets)
9 Ring Dips
rest 2 minutes
Score is total time. Keep up with your own rest. Don’t worry about subtracting. Rest from score. Rounds should not take any more than 2:30-3:00 and should be consistent. Scale accordingly.
4: Metcon (No Measure)
4.1) 5 min. Freestanding tripod hold practice
4.2) 200 alt. weighted russian twists
– every 25 reps stop and perform 5 arch ups
– do this work for quality, not for time