Bandit CrossFit WOD–Monday, April 21, 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 Clean AND Jerk Warm-up (No Measure)

Strength

3: Front Squat (4×6 @ 75%–2 min rest)

Skill

4: Burpee Muscle Up (EMOM 6 min: 3-4 Burpee Muscle Ups)

If you can’t do a muscle up, do 3-4 strict transitions.

5: Floor Wipers (3×10 (each side) @ 135/95#)

https://www.youtube.com/watch?v=wDYELwbZFj0

Conditioning

6: Metcon (AMRAP – Reps)

6 minute AMRAP
10 Hang Power Clean 135/95#
50 Double Under

rest 6 minutes

6 minute AMRAP
150 meter row
10 OHS 135/95#

Bandit Competition Team

Strength

1: Snatch (10min to find heavy triple, then 6×1 every :30)

Snatch is from blocks, below knee.

2: Tall Snatch (5×3 @ 50% — 60 sec rest)

http://vimeo.com/48416098

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