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Bandit CrossFit WOD–Tuesday, January 27, 2015

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Squatting Quad Snatch Warmup (No Measure)

Weightlifting

3: Mid Hang Snatch (Heavy set of 5)

Start at 50% of 1RM snatch and work up to a heavy set of 5 (UB) for the day.

If you are having trouble receiving the bar in the bottom of a squat, power snatch and then OHS. If the OHS position is troublesome, power snatch only. Then work on OHS mobility after with a PVC for 3×5, tempo 35×1.

Conditioning

4: Metcon (3 Rounds for time)

3 Rounds:

10 GTO (115/75)

20 T2B

15 HSPU

Rest 2 minutes between rounds, this means you should go hard. No resting in the work.

Level 4: Use 135/95#,

20 FS instead of KBS,

rest is 1:1

Level 2: Use 95/65#

Level 1: Use 75#/35#, on GTO, change it to the hang position.

The post Bandit CrossFit WOD–Tuesday, January 27, 2015 appeared first on Bandit CrossFit.

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