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Bandit CrossFit WOD–Friday, December 5, 2014

Main – CrossFit

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Warm-up

Don’t forget the general Bandit warmup.

1: Crossover Symmetry (No Measure)

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

2: Reverse Hypers (3×12, HAP)

Strength

3: Deadlift (4×3 @ 85%)

Conditioning

4: Metcon (Time)

5 rounds:

200 meter sprint

15 Power Snatch 95/65

Level 2:

Power Snatch 75/55

Level 1:

Hang Power Snatch 65/35 (or less)

Rest 2 minutes between rounds. Stay consistent with times. You should work at a very high effort for each round.

The post Bandit CrossFit WOD–Friday, December 5, 2014 appeared first on Bandit CrossFit.

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