Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Bandit Barbell Clean Warm up (No Measure)
Strength
3a: Front Squat (3×7 @ 70% — 2 min rest)
3b: Muscle-ups (3 x ME + ME Ring Dips)
If you have muscle ups, do a ME set to just before failure, on the last muscle up, perform a ME set of Ring Dips
If you do not have muscle ups, do 3×6 Muscle Up transitions.
PS: This is superset with the Front Squats.
Conditioning
If you have muscle ups, do a ME set to just before failure, on the last muscle up, perform a ME set of Ring Dips
If you do not have muscle ups, do 3×6 Muscle Up transitions.
PS
4: Metcon (AMRAP – Reps)
3 rds for reps
1 min ME T2B
1 min ME alt. single arm KB Snatch 53/35#
1 min ME Double Under
1 min OHS 115/75#
Rest 4 minutes
After Party
5: Plank Hold (3 x 60 seconds hold, HAP– rest 90 seconds)
Bandit Competition Team
Strength
Muscle Snatch + OHS (3x 3+3 @ 50-60%, rest 90 sec)
Snatch Pull to Explode + Snatch (4x 5+3 @ 75-80%, rest 2 min)
Snatch from hip (power position)
The post Bandit CrossFit WOD–Monday, April 14, 2014 appeared first on Bandit CrossFit.
