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Bandit CrossFit WOD–Wednesday, February 18, 2015

Main – CrossFit

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Warm-up

1: Metcon (No Measure)

Bandit Barbell Snatch Warmup

Strength

2: High Bar Back Squat (15 min. to work to a 10 RM)

Tempo, 20×1

If you can’t keep the tempo and you have to take breaks during the set and rest at the top, the set is over.

Conditioning

3: Metcon (Time)

4 rounds For time:

50 Double Unders

10 Power Snatch (95/55)

10 OHS (95/55)

2 Rope Climbs

Level 4:

115/75# for Power Snatch and OHS

Level 2:

75/55

Level 1:

65/55 and below

Single Unders

Scale rope climbs as needed. Also, you may have to share the ropes. Please work together.

If you can’t do double unders, just do singles. However, you will owe five minutes of double under practice before or after class.

After Party

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

Do as many Double Unders as you can in 5 minutes.

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In this meeting, which will take less than 30 minutes, we want to learn all about you, your health and fitness goals, and how we can help you to reach them!