Bandit CrossFit WOD–Tuesday, October 7, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2a: Bottoms Up Kettlebell Press (3×5, (each arm) tempo 30×2)

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=228

2b: Strict Pullups (3xME UB, tempo 30×1)

3: Squatting Quad Snatch Warmup (No Measure)

Strength

4: Snatch (EMOM starting at 70%)

Conditioning

5: Metcon (Time)

6 Rounds:

8 HSPU

35 DU

4 Strict HSPU

Rest 2:1, Log total time

Level 3:

6 rounds

8 Push Press 135/95

35 DU

4 Strict HSPU (use boxes, not mats, I want full range of motion over partial).

Level 2:

6 rounds:

8 Push Press 115/75

35 DU

4 Strict HSPU (use boxes)

Level 1:

6 rounds:

8 Push Press 95/45#

35 Singles

4 Strict HSPU (use boxes) if you must do inverted pushups, that is fine, too.

Extra Work

6: Metcon (4 Rounds for time)

4 Rounds:

Every 3 min: 25 Cal Row + 20 Alt Pistols

If you struggle to meet the cap, cut the row to 15-20 calories.

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