Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Squatting Quad Snatch Warmup (No Measure)
Weightlifting
3: Mid Hang Snatch (Heavy set of 5)
Start at 50% of 1RM snatch and work up to a heavy set of 5 (UB) for the day.
If you are having trouble receiving the bar in the bottom of a squat, power snatch and then OHS. If the OHS position is troublesome, power snatch only. Then work on OHS mobility after with a PVC for 3×5, tempo 35×1.
Conditioning
4: Metcon (3 Rounds for time)
3 Rounds:
10 GTO (115/75)
20 T2B
15 HSPU
Rest 2 minutes between rounds, this means you should go hard. No resting in the work.
Level 4: Use 135/95#,
20 FS instead of KBS,
rest is 1:1
Level 2: Use 95/65#
Level 1: Use 75#/35#, on GTO, change it to the hang position.
The post Bandit CrossFit WOD–Tuesday, January 27, 2015 appeared first on Bandit CrossFit.
