Bandit CrossFit WOD–Friday, April 25, 2014

Main – CrossFit

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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

3: Snatch + Hang Snatch + OHS (3x 1+1+2, @ 85-90%, rest 90 seconds)

First snatch is from floor. Second is anywhere between hip and knee.
1x 2+3+2 @ 60%
1x 2+2+2 @ 70%
1x 2+1+2 @ 80%
3x 1+1+2 @ 85-90%

Log heaviest attempt.

Conditioning

4: Metcon (AMRAP – Reps)

5 rds

30 seconds ME Pullups
30 seconds rest
30 seconds ME DUs
30 seconds rest

Bandit Competition Team

Strength

1: Deadlift (10X3 @ 50-60%, all sets fast)

Strength/Skill

2: Metcon (No Measure)

1a: 4×10 (5 e/l) Tempo pistols on 20″ box (51×1 tempo)
1b: 4x 50-75 feet HS walk

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