Main – CrossFit
Warm-up
Bandit Barbell Snatch Warmup (No Measure)
Strength
1: Drop Snatch (4×3 @ 65-70% of 1RM Snatch)
2: Snatch First Pull (4×3 @ 65-70% of 1RM Snatch)
Conditioning
Flight Simulator (Time)
UB Double Unders
5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 45, 40, 35, 30, 25, 20, 15, 10, 5
All Sets must be UB.
Rope must come to complete stop after each set.
There will be a cap on this workout. For those of you who do not have your double unders, today is a day that we will dedicate to working with you on them.
So, basically, you will spend the WOD-time practicing double unders today. This is a skill that you are going to master. Believe that!!
The post Bandit CrossFit WOD–Monday, December 9, 2013 appeared first on Bandit CrossFit.
