Bandit CrossFit – CrossFit
Warm-up
1: Press In Snatch (Sots Press) (6 MIN E2MOM, 5 reps)
Demo: http://www.catalystathletics.com/exercise/95/Press-In-Snatch-Sots-Press/
You will do a total of three sets.
Use light weight, (starting with a light barbell) and moving up only if they are perfect and feel effortless.
If you are unable to do these with a safe shoulder and back position, then sit on a box and do 5 back squats + 5 seated snatch-grip strict press.
2: Snatch Grip Push Press + OHS (6 MIN E2MOM, 4 reps)
There is no break between the sots press and this complex. So, think of it like a 12 minute E2MOM warmup.
For this section, perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for a total of four reps.
If you feel like you can go up in weight (build) across each set, then feel free to do so. But technique is the key here.
Strength
3: 3-stop Halting Snatch Deadlift + Snatch from 2″ + Snatch (6×1, building)
one rep:
First do a 3-Stop Halting Snatch Deadlift (2″off floor, knee, mid thigh) with 2 second pause at each stop
Then, Snatch from 2″ Below the Knee
Then, Snatch
Directions:
After halting deadlift, then stand the weight up to the power position and descend back to 2″” below the knee. Pause there for 2 seconds before snatching. After that snatch, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving/bottom position.
Conditioning
4: Metcon (Time)
Three rounds for time of:
10 Muscle-Ups
15 Thrusters (95/65 lbs)
20 Bar Facing Burpees
Rx+: any weight over 95/65. Don’t exceed 155/105.
Goal time for this WOD is between 15-20 minutes. No more than that or you are not getting the intended intensity/stimulus. Thrusters should not be done in small sets. You should be able to get at least five at a time.
For muscle ups:
Scale number of reps
Scale with transitions from box
Scale with power monkey
Scale with 10 ring rows and 10 ring dips
You choose
Extra Work
5: Push Press (E3MOM 9MIN, 10 reps)
Goal is to find the weight that is achievable, but challenging, for 10 reps.
6: Metcon (No Measure)
Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed
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