Main – CrossFit
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Squatting Quad Snatch Warmup (No Measure)
Strength
3: Snatch + Hang Snatch + OHS (4×1+1+1 work up to heavy set, non maximal, rest 90)
First snatch is from floor. Second is anywhere between hip and knee.
Conditioning
4: Metcon (Calories)
5 min Running warm up
+
30 sec Row or AD @ 85%
30 sec Row or AD @ 50%
x 5
+
200 meter run @ 80%
200 meter run @ 50%
x 4
+
Row 400 meter @ 85%
x 4 sets (rest 3 minutes between sets)
+
5 min Cool Down run
Score is total calories, log run times in comments.
Also, please pay attention to effort prescription on row. This is basically interval work. The 50% is recovery time, not all out effort. Also, please note that 85% and 80% are not the same as 100%.
Cool Down/Stretching
5: Couch Stretch (No Measure)
https://www.youtube.com/watch?v=-ZX1QMTdAC4
Spend 2 minutes each side.
The post Bandit CrossFit WOD–Tuesday, July 29, 2014 appeared first on Bandit CrossFit.
