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Bandit CrossFit WOD–Wednesday, November 13, 2013

Main – CrossFit

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1: Bandit Barbell Snatch Warmup (No Measure)

2: Ring Hold (4X :45 seconds with ME weight)

Ring Hold= toes even with rings, hold extended Push-Up position, load with plate/s on the upper back. This is similar to a plank hold, but you are holding the rings instead.
Hold position for :45 seconds, rest for 90 seconds

Multiple scaling options, work with a coach to find the best for you.

3: Metcon (Time)

3 rounds for time of:

50 Double-Unders
21 Lateral Burpees (over bar)
7 Power Snatches 135/95#

Level 4 (RX+)
100 Double Unders

Level 2
Two minutes double under practice, finish with singles
Power Snatch 115/75#

Level 1
Two minutes of double under practice, finish with singles
Power Snatch–Choose weight and hang or snatch from floor with a coach

The post Bandit CrossFit WOD–Wednesday, November 13, 2013 appeared first on Bandit CrossFit.

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