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Bandit CrossFit WOD–Monday, March 3, 2014

Main – CrossFit

If you need to do the Open 14.1, today is the last day! Also, scores must be posted in your CrossFit Games account before 7 pm CST. Don’t wait until the last minute!

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Warm-up

1: Crossover Symmetry (No Measure)

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

Strength

2: Snatch (7×1 work to a heavy snatch)

Level 4, use blocks, just above knee

Conditioning

3: Metcon (Time)

10 rounds for time of:

7 C2B Pullups
7 Thrusters 95/65#

Level 4 Outlaws

Barbell

1a: Snatch Grip Behind the Neck Push Press (3×3 HAP — 90 seconds)

1b: Snatch Grip Deadlift (3×3 @ 110-120% of 1RM Snatch — 90 seconds)

Strength/Skill

2a: Handstand Holds (3x 60 seconds — rest 90 seconds)

2b: Overhead Walking Lunge (3×20 steps HAP — rest 90 seconds)

Conditioning

3: CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
This is your last chance!! Come get it done!!

The post Bandit CrossFit WOD–Monday, March 3, 2014 appeared first on Bandit CrossFit.

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