Bandit CrossFit – CrossFit
Warm-up
1: Squatting Quad Clean Warm up (No Measure)
Strength
2.1: Hang Clean (2×2, HAP)
2.2: Low Hang Clean (2×2, HAP)
Bar starts just under knee caps.
2.3: Clean (2×2, HAP)
2.4: Hang Clean (1×1, HAP)
2.5: Low Hang Clean (1×1)
Bar starts just under knee caps.
2.6: Clean (1×1, HAP)
Conditioning
3: Metcon (Time)
For Time:
21-18-15-12-9-6-3
Front squat, 135/95 – no Rack
C2B Pull up
155/105: RX+
Extra Work
4: Metcon (Weight)
25 Seated DB Press
25 DB Push Press
10 Seated DB Press
10 DB Push Press
Work with a partner and have them push your upper back in. If you don’t have a partner, sit up straight against the rig.
DO NOT TILT YOUR PELVIS UNDER WHATSOEVER. Also, please make sure to pull your scapula back and lock your arms out overhead every rep. It is better to use a lighter weight that allows you to do the movement with perfect execution than to go too heavy. If you aren’t doing this correctly–YOU ARE MISSING THE PURPOSE OF THIS EXCERCISE!!!!
Please do not skip this. Especially those of you who I have identified as needing some work in improving your mobility in your lats and upper thoracic spine.
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