Main – CrossFit
Warm-up
Don’t forget the standard Bandit Warmup:
Run/Row/AD
Pass throughs
Dislocates
Hip Circuit
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Double Under 5 Min AMRAP (AMRAP – Reps)
Do as many Double Unders as you can in 5 minutes.
3: Bandit Barbell Snatch Warmup (No Measure)
Conditioning
4: Metcon (Time)
For Time:
3 Rounds:
10 Deadlift (245/135)
15 Box Jumps (24/20)
3 Rounds:
6 Hang Power Clean (185/95)
12 Alt Pistols
3 Rounds:
8 Power Snatch (115/75)
25 Pullups
Rx+
DL: 265/155
HPC: 225/135
PS: 135/95
Level 2:
50% DL
HPC 135/75
PS 95/55
Scale pistols and pullups accordingly
Level 1:
DL 50%
HPC 95/35
PS (from hang) 75/35 or less
Scale Pistols and pullups accordingly
Notes:
1. No rest between rounds.
2. Deadlift should be around 50% of your max. Please don’t ignore this requirement.
3. Score is your total time for all three parts, meaning the clock will be continously running until you are finished.
The post Bandit CrossFit WOD–Friday, November 28, 2014 appeared first on Bandit CrossFit.
