Bandit CrossFit WOD–Friday, March 11, 2016

Bandit CrossFit – CrossFit

We will need lots of judges to help us get everyone through the Open tomorrow afternoon. I will be texting to find out when you want to do the workout and if you can help judge after you are finished. We should be able to run heats of 5-6 of scaled division. There are only two bars for the bar muscle ups.

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Warm-up

1: Metcon (No Measure)

Bandit Barbell Snatch Warmup

5-10 Min Bar Muscle Up Practice

Tips :https://www.crossfitinvictus.com/blog/tips-for-getting-your-first-bar-muscle-up/

Metcon

2: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

3: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

4: CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

5: CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

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