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Bandit CrossFit WOD–Wednesday, November 18, 2015

Bandit CrossFit – CrossFit

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Warm-up

1: Squatting Quad Snatch Warmup (No Measure)

Strength

Do not spend any more than 15-20 minutes on today’s lifting in total. That means, no misses. We aren’t trying to take the time to get to a true maximal load, just a heavy single for today.

2.1: Overhead Squat (Work up to heavy single for the day, (quickly))

must be perfect

2.2: Snatch Balance (Work up to a heavy single for the day (quickly))

2.3: Hang Snatch (Work up to heavy single for the day (quickly))

Warm-up

3: Metcon (Time)

For time:

1,000m Row

10 Snatches, 155/105

10 Muscle ups

500m Row

5 Snatches, 155/105

5 Muscle ups

Scale weight as needed. The snatch should be around 70% of your 1RM, and you should be able to power snatch it, if at all possible.|

Scale muscle ups with transitions on box. For those of you on the edge of getting a muscle ups, please make some attempts, and then go to box for practice.

Time cap: 20 minutes. For every rep you do not get to, add 1 second.

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