Bandit CrossFit WOD–Friday, April 18, 2014

Main – CrossFit

No Class tomorrow. We will be at the Mako CrossFit “Feeding Frenzy” team competition in Pensacola, Florida, at the University of West Florida Campus.

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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

3a: Snatch + Snatch Balance (4x 3+3 @ 70-80%, rest 90 seconds)

3b: Handstand Push-ups (4x 3-4 strict HSPU)

The HSPU are superset with the snatch work.

Competition Team:

Do this work after snatch balance:

EMOM 4: 3-4 Deficit HSPU

then (no rest)

EMOM 4: 3-4 Strict HSPU (2012 regionals standard)

Conditioning

4: Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

10 Push Press (95/65)
8 Burpees
6 C2B Pullups

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