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Bandit CrossFit WOD–Monday, December 9, 2013

Main – CrossFit

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Warm-up

Bandit Barbell Snatch Warmup (No Measure)

Strength

1: Drop Snatch (4×3 @ 65-70% of 1RM Snatch)

2: Snatch First Pull (4×3 @ 65-70% of 1RM Snatch)

Conditioning

Flight Simulator (Time)

UB Double Unders

5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5

All Sets must be UB.
Rope must come to complete stop after each set.
There will be a cap on this workout. For those of you who do not have your double unders, today is a day that we will dedicate to working with you on them.

So, basically, you will spend the WOD-time practicing double unders today. This is a skill that you are going to master. Believe that!!

The post Bandit CrossFit WOD–Monday, December 9, 2013 appeared first on Bandit CrossFit.

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