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Bandit CrossFit WOD–Monday, February 24, 2014

Main – CrossFit

The first CrossFit Open WOD is announced on Thursday at 7 pm!

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Snatch Warmup (No Measure)

Barbell

3: Snatch (5×2 @ 75-80% — rest 90 sec)

Do not go above 80%.

Snatch from whatever position you have been working from.

Strength/Skill

4: Metcon (No Measure)

EMOM for 5 minutes

10 C2B Pullups
If you cannot do C2B pullups, do strict pullups, or pullups with a band. Absolutely no kipping.

This work will only be done if time allows. We must be done with snatch by :50.

Conditioning

5: Metcon (Time)

Conditioning

5 rounds of:

30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#

——————–
Level 4 — Rest 1:1

Level 3 — Rest 1 minute

Level 2 — Rest 1 minute
Snatches 95/55#

Level 1 — Rest 1 minute
Hang Snatches 75/35#
Scale WB accordingly

DU Scaling for all levels:
If you cannot do double unders, do 60 singles. But, your cashout will be 5 minutes of double under practice.
Keep up with your own time for each round. Log your total combined time for all rounds in the results.

Skill

6: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.
Do this in your own time after your conditioning.

Level 4 Outlaws

Conditioning

500m Row (Time)

Max Effort 500m Row
5×500 meter row

log best time in results, post other efforts in comments.

The post Bandit CrossFit WOD–Monday, February 24, 2014 appeared first on Bandit CrossFit.

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