Bandit CrossFit WOD–Wednesday, February 26, 2014

Main – CrossFit

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Warm-up

1: Crossover Symmetry (No Measure)

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

2: Bandit Barbell Snatch Warmup (No Measure)

Barbell

3: Snatch Balance (12 minutes to find 1RM Snatch Balance)

Conditioning

Metcon (Time)

5 rounds of:

5 Hang Cleans (full) 155/105#
12 Box Jumps 24/20″
15 Burpees

Rest 2 minutes.

Level 4:
7 rounds
Rest 1:1

Level 2:
85# clean

Level 1:
Choose a challenging weight for clean
Power Clean
25 minute time cap

Log total time (minus rest)

Level 4 Outlaws

Barbell

Metcon (Weight)

EMOM for 5 Min
2 Power Snatches @ 100% of 5RM

Metcon (Weight)

EMOM for 5 MIn
2 Power Clean and Jerks @ 100% of 5RM

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