Bandit CrossFit WOD–Tuesday, July 8, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Squatting Quad Snatch Warmup (No Measure)

Strength

3.1: High-Hang Snatch (Spend 8 minutes to find 3RM for the day)

3.2: 3 Position Snatch (Floor, hang, hip) (1 rep every :45 seconds x8)

Every 45 sec x 8 sets, complete a 3 Position Snatch (floor, hang, hip) @ 10% less than 3RM from 3.1. Do not use straps and it must be unbroken

Conditioning

4: 5k Row (Time)

Max Effort 5k Row
Row at 70% intensity.

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