CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

Bandit CrossFit WOD–Friday, June 27, 2014

Published by on June 27, 2014 5:00 am

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Squatting Quad Snatch Warmup (No Measure)

Strength

3: Snatch (TNG) + OHS (EMOM x6 — 3 TNG Snatch + 3 OHS)

Start at 50%, add 5% every minute.

Set all your weights out that you need ahead of time.

Conditioning

4: Metcon (Time)

1k Row
20 Alt DB Snatch (70/50)
20 OHS (115/75)
500m row
10 Alt DB Snatch
10 OHS
250m row
5 Alt DB Snatch
5 OHS

Leave a Comment

nine + seven =