Bandit CrossFit WOD–Monday, February 2, 2015

Main – CrossFit

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Warm-up

1: Metcon (No Measure)

Find Mid Hang Snatch Position

(Practice for 5 minutes)

Mid Hang Snatch Jump Drill

Find power position

Strength

2: Mid Hang Snatch Pull (3×5, with barbell (use PVC to practice first))

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

Conditioning

3: Metcon (Time)

5 Rounds:

10 Hang Power Clean (135/95)

10 FS (135/95)

10 Shoulder To OH (135/95)

Level 4: every 90 sec complete 4 Bar MU

Level 2: 115/75

Level 1: 95/55 or less

After Party

4: Barbell Sit Ups (3×20, HAP but with perfect technique)

http://instagram.com/p/v2Zk3avDbt/?modal=true

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