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Bandit CrossFit WOD–Friday, September 12, 2014

Main – CrossFit

It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters. -Paul “Bear” Bryant

During his 25-year tenure as Alabama’s head coach, he amassed six national championships and thirteen conference championships.

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Snatch Balance (3×8, moderate weight, the set should be unbroken)

2b: Overhead Squat (Work to 8 RM, do at least three sets)

Strength

3: Hang Snatch (4×3 @ 80%)

Conditioning

4: Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Toes to bar
Wall Ball (30/20)
*every 2 min complete 4 burpees starting with burpees

Strength/Skill

5: ME Strict Chin Ups (30 Seconds) (AMRAP – Reps)

Unweighted.
Reps must be strict

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!