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Bandit CrossFit WOD–Tuesday, December 2, 2014

Main – CrossFit

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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)

Strength

3: Snatch + Hang Snatch + OHS (5×1+1+2)

First snatch is from floor. Second is anywhere between hip and knee.

Conditioning

4: Metcon (Time)

For time:

20 GTO (95/65)

20 HR Pushups

50 DU

1 min rest walking

15 GTO (115/75)

15 HR Pushups

40 DU

1 min rest walking

10 GTO (135/95)

10 HR Pushups

30 DU

Notes:

GTO=Ground to overhead

Keep up with your own rest. Count it in your overall time, don’t worry about taking it out.

Scaling:

Level 4: Round 1: HR pushups, round 2: clapping pushups, round 3: ring pushups

Level 2/1:

1. Hand release pushups for all three rounds.

2. Scale GTO weights according to ability/technique. Do not increase weight if your technique can’t handle the increase.

3. For double unders, cut the number in half, if that will make this more manageable for you. If it won’t help, then mutiply the number of doubles by 2 and do singles.

4. Don’t take weight from floor if technique is not sound.

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