Bandit CrossFit WOD–Monday, April 7, 2015

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)

Barbell

3: Snatch (15 Minutes to find 1RM Snatch)

Conditioning

Metcon (4 Rounds for time)

4 rounds of:

400m Run (all out)
ME UB HSPU (2012 Regionals standard)

Rest 1:1
Log # of UB HSPU in comments.

HSPU must be strict. Scale as needed.

Bandit Competition Team

1: Pause Snatch (Knee) (5×2 work to a heavy but perfect double for the day)

Pause at Knee for 3 seconds

2: Pause Snatch (Knee) (1×2 @ 95% from today’s max — rest as needed)

Pause at Knee for 3 seconds

2: Pause Snatch (Knee) (1×2 @ 90% from today’s max — rest as needed)

Pause at Knee for 3 seconds

3a: Snatch Grip Push Press + OHS (4×3+2 — HAP, 60 sec rest)

3b: Snatch First Pull (4×3 HAP, 60 sec rest)

3c: Front Rack Lunge (4×20 HAP, rest 60 sec (continuous steps))

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