Bandit CrossFit – CrossFit
Warm-up
1: Bandit Barbell Snatch Warmup (No Measure)
Strength
2: High-Hang Snatch
High-Hang Snatch EMOM x 5 min: 3 reps moderate to heavy, at least 60% of 1RM snatch
Conditioning
3: Metcon (Time)
Sprint Partner DT:
10 Rounds Total (5 Rounds Each Partner)
9 Deadlift (155/95)
6 Hang Power Clean
3 Shoulder to OH
Score Total Time
Rx+:
Do all 10 rounds
185/125
Rest 2:1
If you are too wrecked from Murph, do the following:
10 Cal Ski
15 Cal Bike
20 Cal Row
400 meter run
20 Cal Row
15 Cal bike
10 Cal row
Score Total Time
Extra Work
4: Metcon (No Measure)
4.1) 50 GHD situps only to parellel
*any break equals 2 wall walks
4.2) 10 min. band stretching/foam rolling
The post Bandit CrossFit WOD–Tuesday, May 31, 2016 appeared first on Bandit CrossFit.
