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Bandit CrossFit WOD–Monday, March 7, 2016

Bandit CrossFit – CrossFit

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Warm-up

Things you could do on your own (ask a coach if you need help):

500 meter ski or row

10 Sling Shot Squats

10 Hanging Scap Depressions

5 Kip Swings Hollow/Arch

3-5 Strict Pullups + 5 Kipping Pullups

1: Bandit Barbell Snatch Warmup (No Measure)

Conditioning

2: Metcon (4 Rounds for time)

4 Rounds For Time:

5 minute running clock:

30 Wall Ball (20/14)

:30 Plank Hold

15 Pullups (only if you can do them in an unbroken set) If you can’t, then do 10 kipping pull-ups in as few sets as possible. If you ever get to singles, then switch to ring rows.

Use remaining time each round to rest.

Strength

3: Snatch + OHS (2 Snatch + OHS 8 MIN EMOM )

Only OHS the weight if you have perfect form. If you struggle, then reduce the weight of this to whatever you can safely OHS.

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