Bandit CrossFit WOD–Friday, September 5, 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 + OHS (4x 2+3 @ 75-80%)

Conditioning

4: Metcon (Time)

9-7-5
DB Cleans (70/55)
Bar MU

If you don’t have muscle ups, do C2B pullups (strict) during the WOD. Cash out at the end of the workout with 20 ring dips.

PS: Cleans are with a squat and from the hang position.

Strength/Skill

This is to be done before or after class.

If you are looking to get better, this is the work that makes all the difference.

5a: Bench Press (4x 8 ascending in weight each set, tempo 31×1)

5b: Dumbbell Row (Single Arm) (4×6 each arm, tempo 51×1)

https://www.youtube.com/watch?v=X3GDfby7RKE

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