Main – CrossFit
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
The post Bandit CrossFit WOD–Friday, September 5, 2014 appeared first on Bandit CrossFit.
