Main – CrossFit
If you need to do the Open 14.1, today is the last day! Also, scores must be posted in your CrossFit Games account before 7 pm CST. Don’t wait until the last minute!
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
Strength
2: Snatch (7×1 work to a heavy snatch)
Level 4, use blocks, just above knee
Conditioning
3: Metcon (Time)
10 rounds for time of:
7 C2B Pullups
7 Thrusters 95/65#
Level 4 Outlaws
Barbell
1a: Snatch Grip Behind the Neck Push Press (3×3 HAP — 90 seconds)
1b: Snatch Grip Deadlift (3×3 @ 110-120% of 1RM Snatch — 90 seconds)
Strength/Skill
2a: Handstand Holds (3x 60 seconds — rest 90 seconds)
2b: Overhead Walking Lunge (3×20 steps HAP — rest 90 seconds)
Conditioning
3: CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
This is your last chance!! Come get it done!!
The post Bandit CrossFit WOD–Monday, March 3, 2014 appeared first on Bandit CrossFit.
